Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

8 Inchworms
30 Second Skipping
30 Second Dead Hang

 

Round 2

10 Push-up
30 Seconds Double Under Attempts
30 Second Scap Pull-up

Round 3

60 Seconds Kip Swing Practice

Strength

Bench Press

15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible

*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 80% of Your 1 Rep Max.

WOD

3 Rounds 

COMPETITIVE

Max Unbroken Double Unders
60 Seconds of Muscle Ups
Rest 60 Seconds

PERFORMANCE

3 Sets of Max Unbroken Double Unders
60 Seconds of Kipping or Butterfly Pull-Ups/Chest to Bar Pull-Ups
Rest 60 Seconds

LIFESTYLE

60 Seconds of Skipping
45 Seconds of Ring Rows
Rest 60 Seconds