— 0min -12min —
100 Dubs (x2)
90 Walking Lunges (L+R=2)
80 Air Squats
— 12min – 24min–
70 Push Ups
60 Russian KB Swings (55,35)
50 Box Jumps (20,20)
— 24min – 36min —
40 Pull Ups
30 Ring Dips
20 Burpees
–36min+ —
10 Bar or Ring Muscle Ups
**Score time of completion
**If you finish the prescribed work in less than 12min you may begin work on the next segment
**If you fail to complete the prescribed work in 12min, you must stop where you are and begin the next segment
**There is no Rx+ option. Single unders are considered scaled. 1MU = 2PU+2 Ring Dips (scale)