4 rounds
100yd run
4 Rope climb from lying to standing
100yd run
10 push ups

Metcon (AMRAP - Rounds and Reps)

8 mins to work up to a heavy hang clean then

AMRAP 12
9 wall ball Rx+30/20Rx 20/14 S 14/10
6 burpees over bar
3 hang clean Rx+ 185/125 Rx 155/105S 115/95