Strict HSPU / Rope Climb

Strict HSPU Cluster 1.1.1
(to a tough deficit) (10 sec rest b/t reps)
45 sec rest
1-2 Legless Rope CLimbs (start seated on the floor)
45 sec rest
x 4

Interval / Gymnastics Volume

500m row 85%
10 T2B
15 push ups
10 C2B
15 HR push ups
2 min rest
x 3 sets

Sport 

12 min AMRAP

8 DB thrusters 50/35
12 box jumps 24/20
8 alt DB snatch 50/35
12 cal airbike