3 Rounds NFT
50 Double Unders (2m DU practice)
6-12 Toes to Bar
3-7 Strict HSPU (If over 5 do not use ab mat)


Establish, in any order:
Max Height Box Jump
Max Unbroken Ring Muscle Ups/Pull Ups (3 attempts) OR 50 Unbroken KB Swings at max weight
500m Row

Start the day by practicing your Double Unders, Toes to Bar, and Handstand Push Ups. If you do not have Double Unders, take 2 minutes each round to practice. Scale Toes to Bar as you normally would. The purpose of today’s session is to work on efficiency, so if you find yourself losing your momentum and adding an extra swing, stop yourself and reset. Scale Handstand Push Ups to Piked or regular Push Ups. If you can do more than 5 HSPU to an Ab Mat, remove the Ab Mat. If you want to use Plates and and Ab Mat, that’s fine.

The remaining time will be spent establishing your max height Box Jump, max rep MU/Pull Ups, and your fastest 500m Row. You can complete these in any order. If you can not do Pull Ups without a band, complete 50 unbroken Kettlebell Swings at the heaviest weight possible. If you can do Ring Muscle Ups or Pull Ups, take 3 attempts to establish a max unbroken set of either one.

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