Take 10-15 min to practice one of the following:

Crossovers
Bar Muscle Ups
Handstand Walks


Complete as many rounds as possible in 10 mins of:

5 Bar Muscle-ups

25 Crossover Single Unders

Kettlebell Walking Lunge, 53/35 lbs, 50 ft

Rest 5 mins before part 2…

TARGET SCORE
Target number of reps each set:
Set 1: 200+ Reps (Through 5 rounds)
Set 2: 400+ Reps (Through 5 rounds)
Minimum number of reps before scaling:
Set 1: 140 Reps (Into the lunge on 3rd round)
Set 2: 240 Reps (3rd round)

STIMULUS and GOALS
Stimulus is moderate intensity across both workouts. Proper pacing through the jump rope and lunges will allow for strong efforts when returning to the pull-up bar and handstand walk. Distance on the handstand is meant to be short to allow athletes to stay consistent and build capacity.

A lot of skill in this workout. Ensure athletes adjust/scale as needed to keep the intended stimulus.

Complete as many rounds as possible in 10 mins of:

60 Single Unders

Handstand Walk, 15 ft

15 Kettlebell Swings, 53/35 lbs

Handstand Walk, 15 ft