Warm up–
2 Rounds
1 min max double
1 min max burpees
Shoulder mobility
Dynamic stretches
Skill–
Open Gym
Conditioning–
For 21 mins:
Min 1- 10 Strict pull ups or 15 Kipping/Butterfly pull ups
Min 2- 20 Double unders (50 Singles)
Min 3- 20 Sit ups
And repeat until time runs out
If reps are not completed in min score for total amount of rep.