CONDITIONING

EMOM for 10

  • Round 1: Row x Peak Cal/Hr
  • Round 2: Wall Balls x 6

SKILL

Jump Rope

10 Minutes for Quality

  • 0:00 – 2:00 = Single Unders, Basic Skills
  • 2:00 – 8:00 = Double Unders, Sprint-in-Place
  • 8:00 – 9:00 = REST
  • 9:00 – 10:00 = MAX DOUBLE UNDERS

CONDITIONING

AMRAP in 15

  • 1 DB Snatch (per side)
  • 1 SA DB Thruster (per side)
  • 30 Double Unders (or 8 cal Row/Bike)

*Increase DB Snatch and Thruster by 1 rep every round

**Every 3 min, run 200m

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