Pre WOD skill work
5min EMOM
:20 Double Under practice
-Triple under practice for experienced jumpers

For time:
30 Box Jumps (24/30)
1600m Run/Row/Ski/Bike (70/84)
10 Rope Climbs

Rope climb progression
Half distance
2 Devils press = 1 climb
2 stand to lay to stand = 1 climb

PureFit WOD

For Time:
400m Row/Run/Ski/Bike (20)
20 Box Step Ups
200m Run/Row/Ski/bike (10)
20 KBS
200m Run/Row/Ski/Bike
20 Slam Balls
400m Run/Row/Ski/Bike