Warm-up
12 minutes:
20s Active hang + 10 Alternating single leg raises
6 Inchworm to scorpions
60s Double-unders practice
Skill
Every 2:30 x 4 sets
10-12 Hand release push-ups
10-12 Toes to bar
30-45s Double-unders
WOD
60s on, 30s off x 10 sets:
5 Pike Handstand push-ups
7/side 1-arm DB hang clean and jerk
9 Burpees over the DB
11 cal row
*Start each interval where you finished the last
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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