General Warm-up:
AMRAP 4 minutes:  
30 Single Unders  
:10 Kip Swings or hang from the rings/bar  
10 Lunges  
10 Jumping Jacks  
10 Burpees w/ no push-up 

Toes-to-Rings:
:60 to practice multiple reps of each progression. 
Kip Swings 
Kiping Knee Raises 
Toes-to-Rings practice 

Rx’D:
For Time:
75 Calorie Bike
125 Double Unders
75 Toes-to-Rings
125 Double Unders

Level 2:
For Time:
50 Calorie Bike
75 Double Unders
50 Toes-to-Rings
75 Double Unders

Level 1:
For Time:
50 Calorie Bike
100 Single Unders
50 Hanging Knee Raises
100 Single Unders

Accessory:
200m Weighted Farmer Carry

Stretching:
5:00 For Quality:
:30 Pigeon Pose / side
:30 Supinated Hang

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