A.  Rope Climbs

5 Reps

Rest 1:00

4 Reps

Rest: :45

3 Reps

Rest: :30

2 Reps

Rest: :15

1 Rep

B.  3 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit-ups

50 Air Squats 

Rest 3:00 in-between Rounds