PRACTICE
5 sets NOT FOR TIME of:
1 Jump onto rope & J-Hook (aim to get the J-Hook as high as you can)
6 Burpee Box Jump Overs (smooth & even)
2 Muscle ups (no chicken wing)
10 Box Jump Overs (smooth & even)
WOD
10 rounds for time of:
100m Run
1 Rope Climb