Movement Prep:
Scap Series x 1

Warm-up:
A) Run/Row/Ski 5 min - easy pace

B) Partner Med Ball Toss

Skill:
Rope Climb and/or Muscle Ups

Conditioning:
25 Min to Score Most Points
Point is scored for each set of:

  • 2 Rope Climbs
  • 8 Ring Rows
  • 6 Ring Dips
  • 5 Burpees
  • 7 Toes-to-Bar
  • 3 Forward Rolls
  • 2 Muscle Ups
  • 12 Sit Ups
  • 5 HSPU
  • 12 Squats
  • 20 Lateral Hurdle Hops
  • 8 Push Ups


You may choose whatever movement and do in any order
Prescribed version is doing every movement at least once