200 Double unders (300 dubs for Rx+ athletes)
Everytime you break do 10 sit-ups
Or run 1 mile (to the light and back)
6 Burpee Dumbbell Deadlift (50/30)
8 Box Jumpover (24/20)
Max effort unbroken muscle-up (Rx lite: Pull-up)
Everytime you drop to the ground from muscle-up or pull-up start from the top with a 300m run. Time is called when you complete 30 muscle-ups, 50 strict pull-ups or 70 kipping pull-ups.
25 minute cap