Warm Up:
1 set:
:30 single-unders
5 burpees (slow)
10 hollow rocks
10 ring rows
1 set:
:30 single-single-double
5 burpees (faster)
10 tuck-ups
5-10 kip swings from the bar
1 set:
:30 double-unders
5 burpees (fastest)
10 V-ups
1-5 strict pull-ups
Skill Work:
3 sets:
8 weighted pull-ups
– Rest 3:00 between sets.
WOD:
For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
Intermediate:
For reps:
4 x AMRAP 3:
40 double-unders
20 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
Beginner:
For reps:
4 x AMRAP 3:
50 single-unders
15 burpees
Max-rep hanging knee raises
– Rest 1:00 between AMRAPs.
Home Workout:
For time:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep V-ups
– Rest 1:00 between AMRAPs.
Movement scaling options:
Double under: Reps, single-unders
Burpee: Reps, up-downs
Toes to bar: Knees-to-chest, hanging knee raises
Cool down:
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side