Warm-up

• 3 Rounds
  • 30 Single Unders / Leg Double Taps with Jump / DUs 10
  • Single Arm DB Deadlifts (each side)
  • 10 DB Strict press each arm (light DB)
  • 5 Inch Worms + 2 Push Ups
• -Chest stretch (0:30 per side)
• -World’s greatest stretch (10 reps per side)

STRENGTH: Super SET

• 5 rounds for quality of:
  • 5 Bench Press, 70% 1RM
  • 5 Strict Pull-ups

Rest as needed between rounds.

METCON

• Every 2 mins for 16 mins do:
  • 30 Double Unders
  • 7 Strict Handstand Push-ups
  • 5 Power Cleans, 205/145 lbs

Scale appropriately to get at least 30 secs of rest each round or cap each round at 1:30 of work! Scaling Options: Scale to Kipping HSPU or sub 10 Hand Release Push Ups. Use a barbell weight that is moderate and you can move in quick singles. For the DUs scale to 0:30 of practice or 45 single unders.