| A. Double Under Skill Work |
| B. 3 Rounds for time: |
| 25 Double Unders (3:1) |
| 20 WallBall (20/14, shoot for unbroken) |
| 25 Double Unders |
| 20 Kettlebell Swings (24/16, shoot for unbroken) |
| 25 Double Unders |
| 20 GHD Sit-ups (25 ab mat) |
| C. NFT – 50 GHD Hip extentions or Superman (:01 pause at top) |