3x50 or 3x75 or 3x100 Double-unders (dependent upon proficiency at DU) 



5 Rounds for time

5 Ring Muscle-ups (Sub 10 Bar Pullups/10 Dips)

40 Double-unders



20 Kettlebell Swings (53/35#)

15 Hand release Pushups

10 Lunge Jump Switches


Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.