A) 4 cycles of:
1. Pistols, 3 x 5 per leg
2. Double-unders or triple-unders
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.
B) Linear Single Leg Box Jumps
Per leg: 3 x 5 (if time permits)
2 x 5, 1 x 5+
B) Strict Pull-ups
3 x N
21-15-9 reps for time of:
Pull-ups or Supine Ring Rows
Bar mash something for a total of 4:00 - hamstrings, calves, or quads (2:00/leg).