Warmup, 2 sets:
:30 handstand hold
:30 dead hang
:30 dbbl Kb front rack squat hold
:30 superman hold
30 single-unders
SS: 5 x 2 Split Jerk for technique.
(2 second pause in the 1st dip, 2 second pause in the 2nd catch)
3 rounds for time:
21 Pull-ups
36 Air-squat
45 Double-unders
*17 min. cap.*