Gymnastics Skill
Rope Climbs
Advanced: 4×6-12 Handstand Push Ups

“Ralph”
Four rounds for time of:
250/175 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

QuickFit
EMOM 18
A) 50-75 Single Unders (30-50 Double Unders)
B) 15 Russian KB Swings
C) 15/12 Calorie Row