Warm Up

6 min AMRAP

- 1 min bike

- 5 front squat @ 45/35

- 5 KB swings

- 3 of 3 push-ups

Skill

EMOM 12

- odd: 25 double-unders (or stop at 0:45 sec)

- even: 6 thrusters (select weight)

*this is double under and thruster practice. These should be clean reps, keep things light*

Conditioning

*buy-in 750m/600m row

-then-

3 Rounds

- 40 double-unders

- 30 KB swings @ 53/35

- 3 double-burpee ring muscle-ups

- 2 dball over shoulder @ 150/100