1. warm up 250 double unders, time cap 5 min
2. for time
45 american swings, 21 ohs
30 american swings, 15 ohs
15 american swings, 9 ohs
time cap 6 min
rest 3 min
then for time
4 rope climbs, 12 jumps over the box, 36 hand release push ups
3 rope climbs, 9 jumps over the box, 27 hand release push ups
2 rope climbs, 6 jumps over the box, 18 hand release push ups
