SKILL
Beginner
5:00 Double Under Practice

Intermediate
Accumulate 20-50 DU
(Go for biggest unbroken sets possible)

Advanced
Every 1:15 x 4
40/50/60 DU
6 OHS (35/25)

Time: 5:00

INTENSITY
EMOM x 6
1: 8/8 Back Rack Lunges (Front Leg Elevated on 20kg Plate)
2: 10 Back Squats
Barbell @ 30-35% Of 1RM Back Squat

METCON
For Time:
30-20-10
Front Squats (42.5/30)
– 80 DU After Each Round

RX+
(52.5/35)

Time Cap: 15:00
Goal 11:00

SCALED
(35/25)
160 SU
or
40 Sets Of:
2 SU + 1 DU