Warm Up:
400m run
1 length duck walk
2 lengths bear crawl
10 pullups
10 pushups
10 wall squats
10 Kettlebell swings
1 max Frog Stand

Skill: Goat (15 minutes)
Choose a skill you can do 1 to 3 reps on the minute every minute for 15 minutes.
Here are some examples, or use your goals as a guide!
HSPU, pistol squats, Rope Climb, L-sit, Unbroken Toes to bar, Unbroken Butterfly or kipping pullups, Muscle up drills, Muscle ups, Ring or Bar dips etc, Hanstand walk for distance, Unbroken Knees to Elbows

As many reps as possible of Double Unders in 5 minutes. (scaling: do 3 singles for every du)
Rest 1 minute

3 Rounds
10 heavy KB
1 minute Burpee Broad jumps

Rest 1 minute
3 rounds
15 pullups
25 situps

Post number of Double unders and total time

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