- WARMUP
- Row 1K @moderate pace
- 3 Rounds
- 5 Strict Pullups
- 10 Kip Swings
- 10 PVC Pass Throughs
- 25 High Jump Singles
- 4 Box Step Ups Each Leg
- GYMNASTICS
- 50 Double Unders
- 25 Pull Ups
- 50 Double Unders
- 20 Chest 2 bar
- 50 Double Unders
- 15 Bar MU
- 50 Double Unders
- 10 Ring MU
- 50 Double Unders
- 5 Strict Ring MU
- 50 Double Unders