Exercise

For time:
1 Rope Climb
800 meter Weighted Run, 45/25 lb plate

Then, three rounds of:
10 meter Bear Crawl
10 meter Burpee Broad Jump

Then,
1 Rope Climb

Then, six rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

Then,
1 Rope Climb

Then three rounds of:
10 meter Bear Crawl
10 meter Burpee Broad Jump

Then,
800 meter Weighted Run, 45/25 lbs
1 Rope Climb

Wearing body armor or a 20/14 lb vest.

Beginners use no external weights, can modify the movements as needed and have a time cap of 20 minutes.

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