15 Double Under’s or Single-Single-Double or 30 Single Under’s
8 Wall Balls @ Working Loads
Then work through Bar Muscle Up Progressions
Level 2
3 Rounds for Time
15/12 Calorie Row
18 Kipping Knee Raises
72 Single Under’s
18 Wall Balls
9 Pull-Up Variation
Wall Ball: 6/4kg
Conditioning
3 Rounds for Time
18/14 Calorie Row
18 Toes to Bar
72 Double Under’s
24 Wall Balls
9/7 Bar Muscle-Ups
Wall Ball: 9/6kg, 10/9ft
Coaching Notes, Strategy, and Goals
Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Bar Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and double under’s as close to 1 minute per station as possible.
