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WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

SKILL:

Conditioning Ropes

20:00 – Instruction and Intervals

  • DBL arm waves
  • Reciprocating waves
  • Lateral facing R waves (single rope)
  • Lateral facing L waves (single rope)
  • In and Out clap
  • Over the top slams
  • Side to side rotation
  • Circling out

 

MetCon:

CLOCK6

  • 21 L-sit Chin-up (single ring)
  • 21 Single Leg Burpee (alternating)
  • 21 Over the top KB Swing (180 degree turn)

CLOCK4

  • 15 L-sit Chin-up (single ring)
  • 15 Single Leg Burpee (alternating)
  • 15 Over the top KB Swing (180 degree turn)

CLOCK2

  • 9 L-sit Chin-up (single ring)
  • 9 Single Leg Burpee (alternating)
  • 9 Over the top KB Swing (180 degree turn)

*Clocks run consecutively, complete assigned work within each given clock and earn the remaining time in REST.

If you fall behind begin work for next clock on time and if clock allows work to make up any missed reps.

SCORE = total rest in seconds.