Skills 8min
Double Unders 2/5/10/15/25/50
Strength
Weight Pull Ups 10/8/6/4/2
Back Squat 10/ Drop Set 70% (3-4 sets)
Conditioning
10/9/8/7/6/5/4/3/2/1
Hang Power Clean 50kg
V-Sits
20sec Super Man / GHD - Back Extension
Endurance 20:00 / 21:00
AFAP
50 Double Unders
10 Burpees Pull Ups
20 Wall Ball
30 KTB Swings
40 Sit Ups
50 Double Unders
40 Sit Ups
30 KTB Swings
20 Wall Ball
10 Burpees Pull Ups
50 Double Unders
