Metcon
Every 3 min for 24 minutes (8 sets)
30-50 double unders (cap 45s)
10 weighted box step overs with 12.5-15/20-22.5kg dumbbells
1-2 rope climbs

time target under 2 min on each set and its also time cap.
try to get double unders unbroken, cap at 45s.
we practised box step overs couple weeks ago so now is time to go for it again.
rope climb hit this with dedication after step over. you can also alternate bwn 1 and 2 reps odd/even rounds if neces-
sary.

Accessory Work
3 sets
:30-45 GHD sit ups "hold"
:30-45 GHD Hip extension "hold
rest 1-2 min or go alt time with partner