Strength:

12 minutes to complete 4 rounds of:

4 Shoulder Press (one second pause at each lockout)

5 Kneeling Jumps

Workout:

For Time:

100 Double-Unders

20 Pull-Ups / 8 Muscle-Ups

15 Sit-Ups

80 Double-Unders

15 Pull-Ups / 6 Muscle-Ups

15 Sit-Ups

60 Double-Unders

10 Pull-Ups / 4 Muscle-Ups

15 Sit-Ups

40 Double-Unders

5 Pull-Ups / 2 Muscle-Ups

15 Sit-Ups