Warm-up

Skills:

Every Minute on the Minute x 3min of:
Strict Handstand Push Ups x 30% of Max Reps

Followed by…

Every Minute on the Minute x 3min of:
Weighted, Drag, or Regular Rope Double-unders x 30% of Max Time

Followed by…

Every Minute on the Minute x 3min of:
Toes to Bar x 30% of Max Reps

After completing this first full round (9min) repeat the entire set for a total of 18min.
You can break your reps up into multiple sets.

Conditioning:

400m Run

40 Russian Kettlebell Swings

400m Run

40 Sumo Deadlift High Pull with Kettlebell

400m Run

Rx 53/35

Rx+ 70/53