Warm Up:
On a 5 Minute Clock:
5 kip swings
10 single-unders
10 single-unders (run in place)
5 kipping knees-to-chest
10 single-unders (side-to-side jump)
10 single-unders (front-to-back jump)
5 kipping knees-to-armpits
Skill Work:
EMOM 6:
Minute 1: 3 wall squats
Minute 2: 30 seconds triple-under practice
WOD:
AMRAP 20:
4 DB thrusters (50/35 lb)
6 toes-to-bars
24 double-unders
Intermediate:
AMRAP 20:
4 DB thrusters (35/20 lb)
6 toes-to-bars
24 double-unders
Beginner:
AMRAP 20:
4 DB thrusters (20/10 lb)
6 hanging knee raises
24 single-unders
Movement scaling options:
DB thrusters: load, DB front squats, DB push presses
Toes-to-bars: knees-to-armpits, hanging knee raises, V-ups
Double-unders: 20 seconds of double-unders, 24 single-unders
Alternate Workout:
AMRAP 20:
4 DB thrusters
12 sit-ups
24 double-unders
Cool down:
Accumulate
1:00 frog stretch
1:00 banded shoulder stretch / side