5 rounds
1 min Kettlebell Swings 24/16kg
1 min Sit Ups
1 min Double Unders
1 min Rest

4 rounds for quality;
6 Double KB Hang Cleans @24/16
12 KB Front Rack Step-ups total @ low box
24 Double Unders
Rest 60s

• Rx+: 28/20kg, 48 Double Unders must be unbroken

Snatch + Overhead squat
9x1+1
Go every 90s.
Sets 1-3 @ app. 65-70%
Sets 4-6 @ app. 70-75%
Sets 7-9 @ app. 75-80%

3 rounds
1:00 cardio machine (increase intensity each round)
30-40 single unders
10 single leg bodyweight rdl (alt leg)
5 push up to downdog
10 hollow rocks
:20-30 HS Hold
then workout prep :
test some double unders and hspu variations, after that :
25 double unders + 5 hspu
rest 2 min and start first wod

Snatch Pull + Hang Snatch High Pull + Hang Squat Snatch

9 x (1+1+1) 70-80%

SO 2:30

5 x 60s On / 30s Off

1) row
2) 12 Db snatch + remaining time split jump
3) 12 v-up + remaining time plank
4) 12 push up + remaining time air squat

Wod
100 Double Unders
50 Alternating Dumbbell Step Ups 22,5/15kg
100 Double Unders
50 Burpees
100 Double Unders

Tc 15 min

On the Minute x 10:
2 Hang Power Snatches

For 30mins at steady pace (strength focus)

Rope Climb x 1-2 reps
Rest :45
Strict Handstand Push-ups x 4-8 reps
Rest :45
Supinated Grip Barbell Rows x 10 reps
Rest :45
Barbell Shrugs x 10-15 reps
Rest :45
Hollow Hold x :20-:30
Rest 1:30

• Rope Options: Legless, legs, half height, rope rows
• HSPU Options: Deficit, Floor, 1-3 pads, DB Shoulder Press

12 x KB Swing 32/20kg
24 x DU
6 x Bar MU