Warmup 

2 Rounds 

• 50 single unders 

• 10 air squats 

• 10 kip swings 

• 10 KB swings 

Double Metcon 

10 min AMRAP

• 50 double-unders 

• 25 Air squats 

• 3 ring muscle-ups 

• 2 dball (100/80)

-rest 5 min- 

10min AMRAP 

• 200m Run 

• 20 STO (75/55)

• 15 KB swings (53/35)

• 1 rope climb (15ft)

*open gym for remaining time...utilize this time to practice items such as: 

• double-unders 

• Muscle-ups 

• Chest-to-bar pull-ups 

• Toe-to-bar 

• Handstand hold & walks

• Etc...