Warm up: 2 Rounds: 

• 10 Strict Knee Raises (Bar Hang)
• 20 Alternating Shoulder Taps in Plank Hold 
• Then (until time expires): 
• 8 Scapular Pull Ups 
• 10 Inverted Rows 
• 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength/Skill: Triplet

• EMOM-15 Minutes
  • 0:00 – 7 Strict Hand Stand Push-ups
  • 1:00 – 7 Strict Chest to bar pull-ups ( hold for 1 second at the top )
  • 2:00 – 40 double unders
• –repeat for 4 more cycles– 5 cycles total

METCON: For time:

• 30 Burpees Box Jump overs 24/20
• 30 Toes to bar
• 30 Push Jerks
• Row 1K