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 the first full round (9 minutes) repeat the entire set for a total of 18 minutes
You may break your reps up into multiple sets. This is an accumulated score within the minute.

Conditioning:

Every Minute on the Minute x 10min

1- HEAVY Russian Kettlebell Swings x 10-15 reps

2- Tuck-up to V-up Complex x 30sec