| A. OT5:00 for 25:00 |
| 400 Meter Run |
| 1 Rope Climb |
| 10 Strict HSPU (Mod: kip) |
| 1 Rope Climb |
| 30 Double Unders |
| B. HSW Practice or 5 x 10 Meters if you have HSW |
| *rest as needed between attempts |
| A. OT5:00 for 25:00 |
| 400 Meter Run |
| 1 Rope Climb |
| 10 Strict HSPU (Mod: kip) |
| 1 Rope Climb |
| 30 Double Unders |
| B. HSW Practice or 5 x 10 Meters if you have HSW |
| *rest as needed between attempts |