Warm-up 3 Rounds of

10 Prone Dislocates
50ft 1-Arm OH Carry per side
8 Med Ball Clean
8 Wall Balls
20s Handstand Hold

Workout #1: EMOM 15

Shoulder Press 5×3 at 65-70% of 1RM. One set every 3 min.

Workout #2: 2x 8MIN AMRAP

8 Power Snatch
8 Overhead Squat

Rest 4:00

8 Minute AMRAP
8 Power Clean
8 Front Squat

*perform 60 double unders every time you set the bar down

RPE: 6-7 Slightly uncomfortable, short of breath

Intent: Efficient barbell cycling is the name of the game today! You’ll be challenged to work in big sets. Use a hook grip and think about keeping your back flat and core tight throughout. If you feel your form getting sloppy, set the bar down, knock out your double unders, and then collect your breathing before picking the bar back up. Choose a light weight. You should be able to get through at least one round without stopping. Double unders may be modified with 1:00 of double under attempts or 100 single unders.