Warm up(0:00-8:00)
1 Minute easy Bike 
1 Minute Down Dog with Foot Pedal

:45 Seconds Medium Bike 
:45 Seconds Active Spidermans

:30 Seconds Faster Bike 
:30 Seconds Air Squats

followed by…

“Dumbbell Warmup”
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(8:00-14:00)
Front rack stretch-1:00 min per
Pigeon stretch-1:00 min per
Double ankle stretch-1:00 min

Teaching/Skill (14:00-35:00)
Double unders
:15 Seconds Quick Singles 
:15 Seconds Higher Jump Singles 
:15 Seconds Double Taps*
:15 Seconds Double Unders or Practice

Bike(rpm)
Use rpm's to help dictate pace
Use arms and legs to help be more efficient on the bike

Dumbbell hang squat clean
With lighter Dumbbells

3 Pausing Front Squats 
3 Hang Power Cleans 
3 Hang Squat Cleans

Run through(35:00-40:00)
15 Double Unders
5 Calorie Bike
5 Dumbbell Hang Squat Cleans 

Metcon(40:00-60:00)
"Double Dip"
AMRAP 15 
50 Double Unders 
25/18 Calorie Schwinn Bike 
15 Dumbbell Hang Squat Cleans (50/35)

Bike Modifications:
18/12 Calorie Assault Bike 
18/12 Calorie Row 
200 Meter Run

Rope Modifications: 
100 Single Unders 
1 Minute Double Under Attempts 
Cut to 30 Reps

Dumbbell Modifications: 
Barbell Hang Squat Cleans (95/65)

Optional(12)
4x2 Front Squat
6x40m sprint-walk back for rest
800m run rest equals work then 800m run
1600m walk/run

Finisher
2 min quad stretch
30 band pull aparts
30 t raise
60 rtw