Warm Up:
1000m Run
5×20 Unilateral Press
3 mins barrel Stretch

For form: 20 min cap
40 Strict Pull Ups/ Ring Rows
3 Mins Dead hang
Kip Practice

For time:
100 Double Unders
100 KBS 55/35
100 Sit Ups
100 Box Jumps
100 Double Unders

Every min on the min do 5 push ups