– RX –
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.

– INTERMEDIATE –
3 rounds for time:
15 burpees-to-target (6 in)
25 double-unders
15 burpees-to-target
25 crossovers
– Athletes may only use one jump rope.

– BEGINNER –
3 rounds for time:
10 burpees
50 single-unders
10 burpees
50 speed steps

1 round:
4 scap push-ups
12 jumping jacks
8 scap shrugs on pull-up bar

1 round:
4 push-ups
12 jumping jacks
8 strict pull-ups or jump and slow lower

Pre-workout:
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.

1 set:
1:00 scorpion stretch/arm
15 slow calf stretch + raises/leg

Same as Rx’d