200 Double unders (300 dubs for Rx+ athletes)
Everytime you break do 10 sit-ups
Or run 1 mile (around the block)
8 Handstand Push-ups or 8 Strict DB press
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 40 muscle-ups, 60 strict pull-ups or 80 kipping pull-ups.
30 minute cap