SKILL
Beginner
5:00 Double Under Practice

Intermediate & Advanced
Accumulate 30-100 DU
(As many unbroken as possible)
– Work on keeping hands low and close, only flexing wrists

INTENSITY
Every 2:00 x 4
10/10 Reverse Lunges @ RPE 7
(Front Leg Elevated on 10/20kg Plate)
5-30 DU

METCON
For Time:
40-30-20-10
Wall Ball Shots
20-15-10-5
HSPU

Buy-out: 1k Run

Time Cap: 22:00
Goal: 16:30

SCALED
Push-ups
800m Run