5 x AMRAP 2 min, rest 2 min
60 double-unders
5 ring/barmuscle-ups
– Pick up where you left off.
– Score is total rounds

Goal & Intensity
-Develop capacity and skill under high intensity bursts.
-Two minutes of “all-out” work mixing rope speed and gymnastics control.
-Commit to a steady rhythm on the rope – rushing kills the flow.
RPE: 8–9 → tough intervals, but rest allows you to sustain the pace.
Why: Trains the ability to handle skill and cardio under fatigue, teaching efficiency and control.