Friday- MAP High Effort Varied
10 min @ high aerobic effort
15 CTB Pull Ups
15 Box Jumps, 24”
15 Wall Ball, 20#
rest 10 min
10 min @ high aerobic effort
7 Toes to Bar
14 Over Head Squat, 95#
35 Double Unders
rest 10 min
10 min @ high aerobic effort
7 Ring Dips
14 Bar-Facing Burpees
20 Steps OH Walking Lunges, 45# plate 

3+5 box jumps 

4

3+14 burpees 

I can honestly say that i was pleased with my effort. found the suck and stayed just a little behind it thru out. except for the CTB but i'm thinking last nights weighted pull ups got me more than i though. went 15 UB, 10+5, 5+5+5, 5+5+5 the last 5 regular kip.