Move

21-15-9:
Knee-Raises (Or Abmat Sit-ups)
Double-Unders (Or 2x Single Skips)

9-15-21:
Pull-ups
Double-Unders

Workout of the day

1) Pressing Complex:
0:00-7:00 - Build to Heavy 1 of Strict Press
7:00-12:00 - Build to Heavy 3 of Push Press
12:00-15:00 - Build to Heavy 5 of Push Jerks

2) “Grip & Trip”
21 Toes-To-Bar, 50 Double-Unders
21 Chest-To-Bar Pull-ups, 50 Double-Unders
15 Toes-To-Bar, 50 Double-Unders
15 Bar Muscle-Ups, 50 Double-Unders
9 Toes-To-Bar, 50 Double-Unders
9 Ring Muscle-Ups, 50 Double-Unders

Stimulus

1) Build to heavy for each movement within the time allotted. If you are unable to go overhead, build to a heavy set of 3 Bench Press

2) Try to challenge yourself with a skill you are still practicing where possible. Goal is to finish this workout in large sets, 18 minute cap