4 rounds of:
Use as little assistance as possible in chin-up. Non-barbell ground-to-overhead: Full-range high-pull, slam ball, or sandbag shoulder + press. Scale weight to ability in each round. Knees-to-elbows: Knees to triceps, and also the frequently seen “knees to thin air”, are different, much less challenging exercises.
Then, 4 minutes of:
If position breaks in ab wheel roll-out, switch immediately to 8 hollow rock.
And then, 4 minutes of:
Alternate jumprope variation as needed/ desired. If double-under sets fall to less than 10, use high-knee for remaining duration. Hustle in transitions: If training in a group, walking by any person at any time =
1 additional round after time expires.