Strength
20 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.
Open competitors should focus on muscle up skill work.
Conditioning
Teams of two, 15 minutes, as many rounds as possible:
Station 1:
- 500m Row
Station 2:
- 1 Rope Climb
- 20 Burpee Over Box (20″)
Each start at a different station. Only switch when both are done. One round accrues each time you switch.