3-4 min jump rope
PVC pass throughs
2 rounds not for time
5-8 kipping pull-ups
5-8 GHD sit-ups
3 each one-arm press progressions with light dumbbell (shoulder press/push press/push jerk)
Complete as many rounds and reps as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks
7 Chest-to-bar pull-ups
*Use a single, heavy dumbbell and alternate arms each rep.
Post rounds completed and dumbbell weight to comments.