Pre WOD: EMOM x 5: Chest To Bar Practice (Kipping or Butterfly) | Intermediate: Pull ups or Butterfly | Beginner: Accumulate Holds Above the Bar + 3-10 Kips Per Minute
WOD: 4x AMRAP 2:
15/12 Cal Bike
10 double-DB box step-ups (20/20 in) (35/50 lb)
Max Double Unders
1:00 rest
Intermediate: 4x AMRAP 2:
12/9 Cal Bike
10 Double-DB box step-ups (20/20 in) (20/35 lb)
Max Double Under + Attempts
1:00 rest
Beginner: 4x AMRAP 2:
8/6 Cal Bike
10 double-DB box step-ups
Max Single-unders
1:00 rest
Home Workout: 4xAMRAP 2:
5 shuttle runs
10 double-dumbbell box step-ups or lunges (20/20 in) (35/50 lb)
Max Double-Unders
1:00 rest