SWod: 4 Giant Sets 8-15 reps per ex. Skull Crushers BB Curls Shoulder Press Rest 1 min.
Skills work: time permitting 3 to 5 Rope Climbs
MCWod: 12 min AMRAP 3 Pull Ups (C2B/CoB) 5 Burpee Box Jumps 7 DU (Sub 5:1)