Warm-up
In 90 seconds:
50 Double Unders
AMRAP Strict Toes to Bar or straight leg raises with back support where able
Rest 30 seconds
In 90 seconds:
50 Double Unders
AMRAP Calories on Rower
Rest 30 seconds
In 90 seconds:
50 Double Unders
AMRAP Jumping Squats
Accessory
3×10 Floor Press with DBs
3×10 Alt Pank Rows
WOD
In 20 Minutes Complete:
30-20-10
Thrusters (95,65)
Toes to Bar
Alt. Single Arm DB Snatches (50,35)
Double Unders x3
In The remaining time complete: AMRAP Calories on the rower
Level 2- (75,55), (40,25), DUx 1- 20-15-10 Toes to bar
Level 1- (55,35), (30,15), Singles x 4, 20-10-5 Reps
Need help linking your toes to bar? Look no further!
Extra Work
1.Snatch 1-1-1-1-1 85-95%
2.400m Kettlebell front rack carry* (2/1.5) Every time you put the kbs down 5 burpees
*Front rack = kettlebells touching each other on the chest with the elbows up. Don’t get this confused with resting on the shoulders and not touching.