Metcon (AMRAP – Rounds and Reps)
3 Rope Climbs
15 Clapping Push-ups
1 Rope Climb=2 Towel pull-ups
1 Clapping push-ups = 1 Push-ups
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.