Complete as many rounds in 15 minutes as you can of:
30 x Double-unders only clean reps count! substitution – 4 singles for 1 double under (120 singles)
20 x Air Squats (hip fold below Knee, Hips full open and knees locked out at the top) no short reps are allowed
10 x Burpees (jumping onto a 10kg weight plate) chest must touch the ground. 2 foot jump on and off the plate
Post rounds and reps completed to comments.
Pull-ups, MAX reps in 1 minute
Pull ups Can be butterfly kipping or strict. Arms are to be fully locked out at the bottom of the movement and chin must clearly be over the bar The subsitution options are Box Jumping pull ups 4 for 1 ratio.