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.

Conditioning:

As Many Calories as Possible in 16min of Row or Assault Bike:

*Every 4 minutes, starting at the 0:00 mark, perform 6 Burpee Dumbbell Deadlifts + 10 Box Jumps