A. Choose one of the following:
Weighted Pull-up 3-3-3-3-3-3-3
5 x max. reps strict pull-ups
EMOM x 10: Strict Pull-ups
B. Ascend as far as possible in 10 minutes:
10 Double-unders
20 Double-unders
30 Double-unders
40 Double-unders
etc.
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Complete as many rounds as possible in 20 minutes of: 50 wall-ball shots 9/6kg 100 double-unders 50-ft. handstand walk 100 double-unders 50-cal. row 100 double-unders 50-ft. handstand walk 100 double-unders *If this looks daunting, you can work with a partner (one working at a time) and sub the HS walk for a wheelbarrow walk. Should be fun!
