For time

150 Double-unders
50 Toes-to-bars
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
50 Handstand push-ups
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
5 Legless rope climbs
150 Double-unders

Time cap. 24:00

Pacing. Break movements into sets appropriately and manage your rests to consistently chip away through the workout.
Strategy. Your strategy for a workout like this is simple: Minimise the overall time you are resting (between sets/movements). You can do this with small sets w/ short breaks, bigger sets w/ a little longer rest or a combination of the two (big set or two to start, then chip away at small sets w/ short breaks). A major key to success is to know yourself and make a plan accordingly. Remember to account for forearm/grip fatigue and how that might compound throughout the workout.
Remember that sometimes: just because you can, doesn’t mean that you should. While you might be able to do the first 150 double-unders unbroken, it might make sense to plan a quick break (75 – 75 or 100 – 50) to set yourself up in a good position for the rest of the workout. Regardless of your plan, be sure to break the sets (in all movements) with at least a couple of reps left in the tank each time. The DB box step-overs will tax the grip quite a bit, so make sure not to hold on longer than you should. When you break, place the DBs on top of the box, shake out the arms then get right back into your set.
Manage your rest on the legless rope climbs. You may need to take a little bigger break between reps to ensure you can get up the rope quickly, and avoid the risk of a failed rep.
Look to get through the final set of double-unders in as few sets as possible. If you trip up or need a rest, take one or two deep breaths, then start up again.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your gameplan? Did you break sets appropriately to chip through without getting stuck?
– Were you able to keep rests and transition times to a minimum?
– Did grip fatigue affect your strategy (did you have to change things up)?
– Could you have changed your approach and finished faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 to 100 reps) → Speed rope skips
Toes-to-bar → Reduce reps (30 to 40 reps) → Hanging knee raises → V-ups
DB Box step-over → Lower box → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Handstand push-up → Reduce reps (30 to 40 reps) → Standing HSPU variation of choice→ Push-ups
Legless Rope climb → Reduce reps (2-3 legless rope climbs + 2-3 regular rope climbs) → Regular rope climbs → Pull to standing from the floor (2 – 4/climb) → Rope pull-up (3 – 6/climb) → Towel pull-up (3 – 6/climb) → Strict pull-ups (3 – 6/climb)