Warm Up
6 min AMRAP - 10 single-unders + 10 double-unders
- 5 tempo goblet squats
- 5 DB deadlifts
- 5 eccentric dips
Strength EMOM 12
- 3 burpees + 20 double-unders
- 8 dual DB deadlifts
- 20 sec ring/bar support hold
Conditioning
12 min AMRAP
- 10 dual DB squat cleans @ 50s/35s
- 30 double-unders
- 10 burpees to 6" target
- 1 rope climb
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