Jump-Pull-Jump-Pull-Jump-Pull

WARM-UP:

*Active Stretch

AMRAP for duration of 1 song:

*5 x Jacking Push-Up

*10 x Power Jack

*15 x Plank Jack

*20 x Jumping Jack

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SPEED SET #1:

*3 min. x Double-Under

-@ Every Break/ Error: 3 x Deadhang Pull-Up

STRENGTH SET #1:

*1 x DB Thruster

*2 x OH (Walking) Lunge

-until you reach 50 reps of OH Lunge (= 25 rounds)

SPEED SET #2:

*3 min. x Double-Under

-@ Every Break/ Error: 3 x Kipping Pull-Up (NEVER go more than 30 Double-Under in a row)

STRENGTH SET #2:

*1 x DB Renegade Row (Push-Up + Row R + Row L)

*2 x Jumping DB Deadlift

-until you reach 40 reps of Jumping Deadlift (= 20 rounds)

SPEED SET #3:

*3 min. x Double-Under

-@ Every Break/ Error: 3 x Burpee-Pull-Up (NEVER go more than 20 Double-Under in a row)

STRENGTH SET #3:

*1 x DB Burpee

*2 x Single-Arm DB Sotts Press (1 x R + 1 x L = 2 reps)

-until you reach 30 reps of Sotts Press (= 15 rounds)

SPEED SET #4:

*3 min. x Double-Under

-@ Every Break/ Error: 3 x Deck Squat-Pull-Up (NEVER go more than 15 Double-Under in a row)

STRENGTH SET #4:

*1 x Wall Walk

*2 x Burpee

-until you reach 20 reps of Burpee (= 10 rounds)

SPEED SET #5:

*3 min. x Double-Under

-@ Every Break/ Error: 3 x Deadhang Pull-Up + Knee Tuck In/ Out at top of pull-up (NEVER go more than 20 Double-Under in a row)

STRENGTH SET #5:

*1 x DB Bear Crawl Fwd. 10m there/ Bkwd. 10m back

*2 x Man Maker

-until you reach 10 reps of Man Maker (= 5 rounds)