- 2:00 Row or Run
- –then– 3 Rounds
- 7 Squat Jumps + 30 second Squat Hold
- 10 Kip Swings (ring if possible) + 5 Scap Pull Ups
- 30 Single Unders
- Box Back Squat 10×2 at 60% 1RM
- Rest 1 min between sets.
Use a bench or box, control the descent and focus on explosiveness coming back up!
- 5 rounds for time of:
- Row, 250 m
- 7 Muscle-ups
- 50 Double Unders
Scaling Options: Sub 14 TTB instead of muscle ups for today. Or 14 C2B, make sure you keep them unbroken or 1 quick break!
Time Cap: 16 mins