Warm-up

Skills:

Final week of volume work before we retest the 60sec of Max Reps.

Every Minute on the Minute x 2min of:
Strict Handstand Push Ups x 50% of Max Reps

Followed by…

Every Minute on the Minute x 2min of:
Weighted, Drag, or Regular Rope Double-unders x 50% of Max Reps

Followed by…

Every Minute on the Minute x 2min of:
Toes to Bar x 50% of Max Reps

After completing this first full round (6min) repeat the entire set for a total of 12min.
You may break your reps up into multiple sets. This is an accumulated score within the minute

Strength:

Find a partner, share a barbell, and start on opposite movements.

Every Minute on the Minute x 10min

Even: Tempo Back Squat x 3 reps @32X1

Odd: Strict Ring Dips x 5-8 reps