Warm up:
Dynamic components plus air squat,
Burpee day 21/115
WOD
Seven rounds for time of:
10 foot Rope climb, 2 ascent (NO JUMPING)
10 Wallball shots, 20 pound ball (women 14lb tom10')
15 Kettlebell swings, 24kg (women use 16kg)
20 Double-unders
Do 7 pull ups each round if not climbing rope
