Do 1. Aug
a) mobility 3min
1:00 each
samson stretch
hand walk + push up
kneeling lat stretch
b) warm up 5min
on every 2:30 x 2
10 rope rows
10 scapula push ups
10 shoulder taps
remaining time bike or ski
c) skill work 6min
rope climb
d) conditioning 28min
10 rounds for time
1 rope climb
3 wall walks
15/12 cal bike / ski