11-1

-Buy in(3 rounds)

5-wall squats

20-jumping jacks
-skill/strength(10 min. Emom)

1st-6-pull-ups or 3-muscle ups

2nd-(10-15)push-ups
-W.O.D.

(5 min.)

150m-ski erg

Bike

*rotate ever 150m on the erg*

(5 min.)

10-bent over rows with kettlebell (5L+5R)

30-mountain climbers 

(5 min.)

Jumping rope

*rest 1 min. After each 5 min. AMRAP *
-cash out

1-1 min. Sprint

Roll/stretch

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