1:00 Jump Rope Singles
then
3 Rounds of:
15 Jumping Squats
10 Push Ups
then
1:00 Jump Rope Singles
GET STRONG (14 Min)
Front Squat
In 14:00 Complete 10-10-5-5-5
GET FIT (12 Min)
AMRAP 12 of:
20 Double-Unders
2 Hang Power Clean 155/105
2 Muscle-Ups or 4 C2B Pull-ups + 4 Dips
40/4/4, 60/6/6, etc.. (Double the numbers if doing C2B + Dips)
COMPETITORS EXTRA
Backward Facing Sled Drag 50' x 6
Rest as needed (Heavy weight - Grind)
ATHLETES NOTE:
Strategic breaks on the Double-Unders later on may help you push a little extra on the more time consuming movements. Whichever plan you choose, don't let it blow you up on the rings!