| Accessory Work 4 sets of 5 strict pullups/banded pullups 5 strict ring dips/banded dips Then accumulate 2:00 in hollow and arch |
| Warmup Go through a kipping warmup, then hit: 3 sets of 2 thrusters up to workout weight 3 toes to bar 12 double unders |
| Workout 10 Rounds for time 4 Dumbbell/kb thrusters 2×35/25 or yellow/blue 6 toes to bar 24 double unders 20:00 cap |
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