2 ROUNDS

10 Up/Downs

5 Up/ Down Dogs

10 Piked Shoulder Taps

10 Alt Arm Raise in Child’s Pose

5/5 Arnold Press

:30 Dead Hang

5 Slow Kip Swings

Into…

1 ROUND

10 Burpees

10 DB Push Press

5 Knee Raises

Practice Rope Climbs*

*Rope Climb Options…

BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow

INT – J-Hook/ Half Rope Climb / Rope Climb

ADV – Legless / Seated / L-Sit

(No Measure)

21 Burpees

14 DB Push Press (50/35)

3 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)

21 Burpees

14 DB Push Press (35/20)

9 Knee to Elbow

(Score is Rounds + Reps)

KG DB: (15/10)

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)

1 Kip

+

1 Dynamic Kip

+

1 Hips to Rings

-Rest As Needed b/t Sets-

(No Measure)

1 Ring Muscle-Up or 2-3 Low Ring Transition

(No Measure)