Movement Prep:
2 Rounds...
5 KB Teapots Each Side
10 Alternating Plank Reaches

Warm Up:
8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Kip Swings + 5 Hanging Shrugs
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

Practice Jump Rope Remainder of 2 Min.

Skill/Strength:
4 Rounds...

  • 20 Sec. Hollow Hold
  • 20 Sec. Arch Hold
  • 20 Sec. Rest
  • 15 - 30 sec. Handstand or Wall Plank Hold

Rest remainder of the minute

Conditioning:
15 Min AMRAP

  • 5 Ring Muscle-ups
  • 10 Hang Power Cleans (115/85)
  • 50 Double-unders (2x Singles)

Scaling:
5 Ring Rows + 5 Dips, Light Cleans, 50 Single-unders