Back squat 4 RM, then 3x4 @ 90%

220930

For time:

200 double-unders
15 thrusters
100 double-unders
15 thrusters
200 double-unders
♀ 48kg ♂ 70kg

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Scaling:
This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.

Option b
For time:
150 double-unders
15 thrusters
75 double-unders
15 thrusters
150 double-unders

♀ 43kg ♂ 61kg

Option B
For time:
95 double-unders
15 thrusters
75 double-unders
15 thrusters
95 double-unders

♀ 20kg ♂ 30kg

Deadlift

8-6-4-2-2

Send Off 3:00

45 - 60 minutes @ Zone 2 cardio

Every 5:00

1 - 2 minutes handstand Skill

10-8-6-4-2

Medball Deadlift
Medball Front Squat
Medball Strict Press
Medball Floor Slams

Every 2min x15

2 squat clean @55/40kg
5 push ups
7 cal bike

For time:

50-40-30-20-10

Double Unders
GHDSU

Into...

1 Mile Run

Into...

50 Double Unders
5 Rope Climbs
40 Double Unders
4 Rope Climbs
.
.
.
10 Double Unders
1 Rope Climb

TC 40

4 Rounds:

1:00 Cardio
5 GM
5 BS
5 Elbows Rotations
5 SN Grip Press
5 SN Grips RDL
5 OHS

EMOM 15
1) 12 alt. pistols
2) 15 toes to bar
3) 10 burpee

Child Pose 2:00
Shoulders to Floor 1:00 / Side
Wrist Stretch 1:00
Laying Front Rack Stretch 2:00
Down Dog 2:00

Couch Stretch 2:00 / Side
Pigeon Pose 2:00 / Side
Standing Forward Fold 2:00
Spiderman Hold 2:00/ Side
Frog Stretch 2:00