WARMUP
3 ROUNDS (6:00 CAP)*
30 Single Unders → 30 High Jump Single Unders → 20 Double Unders
12 Pike Alt. Shoulder Taps → 6 Push-Ups to Pike → 6 Pike Push-Ups
12 Scap Pull-Ups → 12 Kip Swings → 6 Ring Rows
6 Barbell Upright Row → 6 Barbell Up and Over → 12 Alt. Barbell Reverse Lunge
*The arrows imply progressing through movements while working through rounds. EX. R1 Single Unders, R2 High Jumps, R3 DU.
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 10 Back Rack Reverse Lunge (R)
MIN 2 – 10 Back Rack Reverse Lunge (L)
MIN 3 – :45 EZ Cardio
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
24 Double Unders
18 Chest to Bars
12 Back Squat (155/105)
6 Strict Handstand Push-Ups
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
40 Double Unders
30 Chest to Bars
20 Back Squat (155/105)
10 Strict Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press