Skills

Alternating EMOM x 8:

50 Double-Unders
25-50’ HS Walk / 1-5 Wall Walks

Rest 5 Minutes

Alternating EMOM x 6:

Max Strict HSPU / DB Strict Presses
Max Strict Ring Dips / Push-ups

Work

Every 5 Minutes x 4 Rounds:

400m Run / 500/400m Row
1200/1000m Echo Bike

Home/Outdoor

15 Minute AMRAP:
400m Run
2 Minutes Any Machine / 20 Burpees
25 Jumping Jacks / Mountain Climbers / Line Hops