La 19.1.

4 sets, each 10 min following 2 min rest.

1. set

Row 10′

• 1min high intensity
• 1min low intensity

2. set

emom 10′

• 1-2 rope climb or practice rope climbing

3. set

amrap 10′

• 5 wb
• 5 wb c&j
• 5 wb ohs

4. set

emom 10′

• 30 Du´s