Run 400m

3 Rope climbs (Scale: 9 pull-ups)

11 Toes to bar

13 Kb Swings 70/44

Block Strength

Three sets, not for time, of:
15-20 Meter Handstand Walk
12 Alternating Pistols (load with a KB if you would like)

Three sets of:
Hollow-Rocks x 60 seconds