WOD:

For Time:

60 Double Unders

50 Box Jump Overs (24/20)

40 KB Swings (53/35)

30 Ring Dips

20 Toe2Bar

10 HSPUs

5 Muscle Ups

2 Rope Climbs

Video courtesy of CrossFit HQ.  Quick tips on rope climbing technique.

Scaling Options:

DUS -> 2:1 SU ratio

BJO –> 20/26

KB Swing -> 35/25

Ring Dips -> Stationary _> off box

Toe2Bar ->Knee2Elbow

HSPU ->Pike Push Up

MU – Burpee to chest2bar Pull Up

Rope Climb – rope walk from laying position

Cool down:

Mash forearms – 30 sec ea

Banded Hamstring Stretch – 1 min per side off 30” box

Couch stretch – 2 min per side