GROUP WARM-UP 
4:00 AMRAP –
100 meter run 
1 Rope climb
1 High amplitude toes to bar 

TEST 
For time:
5 rounds of:
200 meter run 
1 Rope climb 
Directly into
5 rounds of:
200 meter run 
12 Toes to bar 

ALTERNATE TEST
3 rounds of:
100 meter run or row 
5 Ring or bar row 
Directly into
5 rounds of:
100 meter run or row 
10 Abmat sit ups