Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

Warm Up 

Bodyweight warm-up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)
   

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

20 minute run/row/cycle/step up/prisoner step up

*Every 2 minutes complete 3 complex (5 mountain climbers + 1 stand up)

Warm Up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m

WOD

21-15-9

Dips / box or bench dips add 7 reps

Deadlifts AHAP 

Cash-out