Core – 

100 Russian twists 

1 min plank 

50 scissors 

Strength 

Emom 10 

1 clean pull 

1 clean 

1 jerk 
WOD 

For Time

400 meter Run/row 

15 Clean-and-Jerks (135/95 )

4 rope climbs 

400 meter Run/ row 

12 Clean-and-Jerks (135/95 lb)

3 Rope Climbs

400 meter run/Row

9 Clean-and-Jerks (135/95 lb)

2 Rope Climb