Skill – 12 min to work on at least 2 of the following skills or any 2 that you struggle with – Rope climb – legless/standard – MU – Bar/rings – HSPU – Deficit/Standard/Kick to Handstand – Hand stand walk – Standard/Wall walk/shoulder tap – Double Unders – Pull-ups – Kip/strict/banded to any level – This is also your chance to ask for a little extra instruction from your coach.
4 Rounds for max reps
60 seconds – KB swing 24/16k
60 seconds rest
60 seconds – HRPU
60 seconds of rest
60 seconds of box jump overs – 20/24”
60 seconds of rest
60 seconds of power clean 115/75#
60 seconds of rest
Total reps
