1. As Many Rounds as Possible in 3 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
2. As Many Rounds as Possible in 5 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
3. As Many Rounds as Possible in 7 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
4. As Many Rounds as Possible in 9 Minutes of -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
Rest 2 Minutes
5. With a 3 Minute Cap, Perform for Time -
3 x Muscle Ups/9 x Ring Dips
9 x Toes to Bar
15 x Sumo Deadlift High Pull 32/24kg (KB)
21 x Alternate Jumping Lunge (or squats if needed)
27 x Double Unders
