Skill Work:
3 sets:
5 front squats
– Build to workout load or slightly heavier.
WOD:
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders
Intermediate:
AMRAP 12:
5 pull-ups
25 double-unders
5 front squats (95/135 lb)
25 double-unders
Beginner:
AMRAP 12:
5 banded strict pull-ups
25 single-unders
5 front squats (55/75 lb)
25 single-unders
Home Workout:
AMRAP 12:
10 double-dumbbell bent-over rows (35/50 lb)
25 double-unders
10 double-dumbbell front squats
25 double-unders
Movement scaling options:
Chest to bar pull ups: Chin-over-bar pull-ups, banded strict pull-ups, ring rows
Double unders: Reps, timed attempts, single-unders, 5-cal row or ski
Front squats: Load, dumbbell front squats, goblet squats, air squats
Cool down:
Accumulate:
30 reach, roll, and lift