Warm-up: 10 minutes

3 Rounds

1:00 Double Under Practice

10 Goblet Squats (Light KB or DB)

10 Hollow Rocks

2 Wall Walks

Strength/Skill: Back Squat

• 1×8 at 50% 1RM
• 1×8 at 50% 1RM
• 1×5 at 80% 1RM

Rest as needed between sets.

Sets of 8: should be treated as warm up sets, move well and fast.

Metcon: 6 rounds for time of:

• 50 Double Unders
• 9 Hang Power Cleans, 155/105 lbs
• 6 Shoulder-to-Overheads, 155/105 lbs
• Rest 1 min