| Upper Strength (15:00 Clock) |
| Every :90 for 15:00 (5 sets each), alternate between the 2 movements: |
| A) 6-12 Strict HSPU (ADV: Wall Facing SHSPU) |
| B) Practice Jump Rope Skills: Double Unders, Triple Unders, Crossover Singles, Crossover Double Unders |
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| METCON: (15:00) |
| AMRAP 15 |
| 15/12 Cal Bike |
| 25′ Handstand walk OR 2 Wall Walks |
| 5 strict L-Pull up OR Chin Up |
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| OPTIONAL WORK: |
| Ring Muscle Up Practice |
| Build in the ladder of unbroken Ring MU until you cannot complete a set, then work down |
| 1, 2, 3, … 6, 5, 4, 3, 2, 1 |
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| 3 Rounds: 10 Dumbbell Strict Press + 12 T-Bar Row |
