Skills
5:00 double under skill review
Then;
EMOM 12:00
Min. 1:
Sport: 30 unbroken double unders
Life: 30 double unders or 30 double under attempts
Fundamentals: 30 double under attempts or 60 single unders
Min. 2:
Sport: 8 plyo push ups (hands start on floor, end on plate)
Life: 8 plyo push ups (hands come off floor)
Fundamentals: 8 push ups
Min. 3:
Sport/Life/Fundamentals:
15 hollow rocks
Strength
Bench Press
Sport: 5×5 @ 70-75%
-Superset with-
5xME (3 reps from fail) strict CTB pull ups
Life: 5×5 @ 65-70%
-Superset with-
5xME (3 reps from fail) strict pull ups
Fundamentals: 5×5 – choose load
-Superset with-
5xME (3 reps from fail) band-assisted strict pull ups
Metcon
Sport:
AMRAP 12:00
10 KB swings 70/53
12 burpees onto plate
14 OH walking lunge steps 45/25
Life:
AMRAP 12:00
10 KB swings 53/35
12 burpees onto plate
14 OH walking lunge steps 45/25
Fundamentals:
AMRAP 12:00
10 Russian KB swings – choose load
12 burpees onto plate
14 OH walking lunge steps – choose load
