MOBILITY & WARM UP
AMRAP 7:00
:20 Double Unders or Single Unders (or Double Attempts)
20 Mountain Climbers
5 Kip Swings
10 V-Ups
5 Kip Swings

SKILLS & SPECIFIC WARM UP

Toes To Bar – Pull Ups

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest or Armpits
:20 Butt Kickers
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING

“PARSIMONIA”

FOR TIME in a 25′ Time cap
800m Run
40 Pull-ups
80 Double Unders
600m Run
30 Toes-to-Bar
60 Double Unders
400m Run
20 Pull-ups
40 Double Unders
200m Run
10 Toes-to-Bar
20 Double Unders