Start off with a big chunk of Double Unders. Maybe about a minutes worth. That means if you can't do them that efficiently pick a number you can push to achieve in a minute. If you can't do DU then do 150 single unders. Thekettlbell thruster are with one arm, either you prefer. Alternating each round would be best. The proper rack position for a kettlebell is in front of the chin,not balanced on the shoulder. Keep the weight in the front as you descend and finish overhead fast. yes thats 20 rope climbs. This is a RX for efficient climbers. If you aren't efficient lets keep this with in a 90 second range.