With a Partner for max reps:
2 x 13min AMRAPs of:
200 Double Unders
200m Run (Each)
80 Pull Ups
40 Front Squats (#60/40)
then in remaining time
Max effort of burpee box Jump overs

Core Strength:
3 Sets:
10 Barbell Good Mornings (increase load)
10 Dragon Flags


  1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups)
  2. Rope Climb