Warm-up

• 3:00 Machine –then– 3 Rounds
  • 10 Pause Air Squats / Air Squats / Squat Jumps
  • 10 Hollow Rocks / V-Ups / Kip Swings
  • 20 Single Unders / 20 Leg Double Taps / 20 DUs
• -Couch Stretch (1:00 per side)
• -Pigeon Stretch (1:00 per side)
• -Frog Stretch (1:00)

STRENGTH

• Back Squat 1×20 at 60% 1RM Rest as needed between sets.

Build up over 2-3 sets of 3-5 fast reps until you get to the weight for the 20 rep back squat. The first 10-12 reps should be fast with minimal rest at the top.

METCON

• For time:
  • 15 Muscle-ups
  • 100 Double Unders
  • 12 Muscle-ups
  • 100 Double Unders
  • 9 Muscle-ups
  • 100 Double Unders

Double Unders- goal is to go unbroken or as big of a set as possible Scaling Options: Scale to lower volume like 12-9-6 or 9-6-3 and perform bar muscle ups if needed. Otherwise sub 15-12-9 Push Ups and Pull Ups. For the DUs scale to 1 minute of practice or 150 Single Unders.

Time Cap: 14 mins