3 sets easy of (15-30 single- or double-unders + 5 kettlebell deadlifts + 5 Russian kettlebell swings + 5 goblet squats)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 1 front squat w/:03 pause in the hole + 1 front squat w/no pause
2nd: 1-2 supinated strict pull-ups (add weight or use band assistance to make 1-2 challenging, heavier load or lighter band than last week)
+
For time w/9:00 cap:
63 double-unders
3 rounds of (7 burpees + 7 toes-to-bar)
45 double-unders
3 rounds of (5 burpees + 5 toes-to-bar)
27 double-unders
3 rounds of (3 burpees + 3 toes-to-bar)
+
5:00-10:00 coach-led mobility
Post results to comments.