Warm Up
-100 Double Unders /Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

Coaches’ Choice

Skill/ Strength

15 mins to accumulate in any order (do not rush; this is not for time; use all 15 mins)
-5 Legless rope climb
-5 Max sets strict HSPU
-5 rope climb (w/ legs)
-5 Max sets kipping HSPU (scale accordingly)


Three rounds for time of:
15 Burpee Box Jump-Overs (24″/20″)
15 Toes-to-Bar
15 Deadlift (225/155 lbs)