3 sets:
15 Slow Single Unders
15 Fast Single Unders
15 Double Unders
- 1min rest btw sets

———— Rest 2min ————

AMRAP 3
Max UNBROKEN sets of 10-25 DU

In teams of 3:
80/60cal Row
80/60cal Ski
80/60cal AB
40/30cal Row
40/30cal Ski
40/30cal AB
- Small sets, max 10-15cal / athlete and switch

2 x EMOM 5:
20-40 DU
- Choose a number according to your skill and stick with it.
- You should have at least 15-20sec rest each minute
- Rest 2min btw emoms

EMOM 10:
1 Power Snatch @70% + 3 Down & Ups

• Rest 3:00

EMOM 10:
1 Power Clean @70% + 3 Down & Ups

-squat snatch + hang squat snatch
*build by feel

-55% 1RM
-fuck!

4 sets:
10 Banded Cat Cow
10 Deadbugs (2=1)
10 Wall Pushing Banded Hip Flexor March (2=1)
10 Single Leg Glute Bridge L+R
10 Seated Leg Lifts Over DB (straddle <—> pike) (band assisted if needed)
- Rest as needed btw movements

EMOM 12:
Odd: 20-30 DU
Even: 5 HSPU (if easy, go strict)

10x 1min ON/1min OFF (20min):
- Row for calories

6 sets of Overhead Squats
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 3 @65%
Set 5: 2 @70%
Set 6: 1 @75%
- 2-3min Rest btw sets