A. Team Metcon
5:00 Clock
– Battle Ropes
* One team member at a time battles as long as possible while keeping the ropes in motion, count total switches
2:00 Rest
5:00 Clock
– Double Unders
* Two ropes at a time, perform (100 x battle rope switches)
2:00 Rest
Reps for time
– Burpees
* Each teammate performs (double unders not finished / 10)
B. Ring Skills Practice 15:00
– Ring Pushups
– Ring Dips
– Toes Through Rings / Skin the Cat
C. METCON
10 Cycles :40 ON :20 OFF
ODD: 20yard lateral shuffle + max strict pullups
EVEN: Erg sprint start into 3 stroke max watts + max strict pushups