PreHab: Single Arm Pulldowns, Tricep Ext, Bottoms Up Carry

Warm-up: KB Complex, Agility Drills, Run

Skill: Spend 10mins Working on
Rope Climbing
*Footwork
*Legless
*L-Hold

WOD: 

RX: AMRAP 20mins
400m run
2 Rope Climbs
10 Burpees
20 KB Snatches

RX+: AMRAP 20mins
400m run
2 Legless Rope Climbs
10 Burpees to Target
20 KB Snatches (55/35)

Options 1: AMRAP 20mins
400m run
1 Rope Climbs
10 Burpees
14 KB Snatches

Option 2: AMRAP 15mins
300m run
4 Rope Pulls
6 Burpees
10 DB Snatches