1.] General Warm Up

1 round of:

[30yd] Crab Walk

[30yd] Beast Crawl

[30yd] Lateral Ape Crawl

[30yd] Frog Jumps

-Rest 30 sec b/w movements

2.] Skill 

2 rounds of:

[30sec] Ring Plank

[30sec] Inverted Hang

[30sec] Front Scale Hold

[30sec] Back Scale Hold

-Rest 30 sec b/w movements

3.] Work Capacity 

Maximum rounds in 14 minutes of:

[12] Air Squats

[10] Push Ups

[8] Toes to Bar

4.] Assistance Work

2-3 rounds of:

[12] Single Leg Deadlifts (per leg)

[16] RB Lying Leg Curls

[20] Single Leg Heel Raises (per leg)

5.] Core

Perform a Tabata interval (20sec on, 10sec off) of:

Jackknife Sit Ups

6.] Cool-down 

5-10 minutes of:

Static Stretching