Warmup
Row 5 min
*Increase pace each minute
Ride 5 min
*Increase pace each minute
Strength
2 KB Front Rack Step Ups
5x6 each leg
WOD
24 min AMRAP
20 Wall Balls (20/14)
1 Rope Climb
20 OHS (95/65)
1 Rope Climb
20 Box Jumps (24/20)
1 Rope Climb
20 Burpees
1 Rope Climb
20 Thrusters (95/65)
1 Rope Climb
Individual: Work 2 min, rest 2 min
Partner: P1 does 20 WB + 1 Rope Climb, then P2 does 20 WB + 1 Rope Climb etc.