1. Warm Up

2. Skill: Toes to Bar to Pull Up / Press Ups

3. Conditioning:

3 Rounds for Time:
12 Toes to Bar to Pull Up (Do a TTB then straight after do a pull up, this is 1 rep)*
200m Sprint
24 HR Press Ups **
200m Sprint
24 Abmat sit Ups
200m Sprint ***

*If you do not have unassisted pullups yet, you will be doing jumping pullups.
** I have noticed that during WODs generally our press ups turn to crap. Keep these strict, do not snake up off your knees, keep your toes on the ground at all times. If you cannot do strict press ups properly, scale and develop the necessary strength through a ROM that you can handle. It is better to scale now than do poor press ups forever!
*** Sprint.

4. Recovery