Benchmark Monday

Warmup 

500 m row

Squat therapy 

10 ring dips

Push-up complex

Skill

Rope climb technique. 

"Filthy fifty"

For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 1 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall balls  50 Burpees 50 Double unders