Warm-up
2:00 Jump Rope (Singles, alt. Feet, High Knees, Ect.)
Then
2:00 Double Unders or attempts
Then
2 Rounds
:40 Work/:10 Rest and Switch
-Strict Press with Feet In Split Jerk Landing Position
-Squat Mornings
-Plank Up/Over Barbell
Mobility
Rolling
Upper Back
Quads
Calves
Strength
EMOM12
1 Push-Jerk
1 Split Jerk
WOD
5 Rounds
2 Min Work| 1 Min Rest
3 Heavy Back Squats 185|125*
30 Double Unders
*take these from the rack
ADV- 225|155
RX+- 205|135
Level 2- 135|95
Level 1- 115|75
Extra Work
30/25 Calorie Bike
3/2 Rope Climbs
25/20 Calorie Bike
4/3 Rope Climb
20/15 Calorie Bike
5/4 Rope Climb
15/10 Calorie Bike
6/5 Rope Climb
RX+ Legless
ADV – Pegboard 2/1 Each Round
Scaling Options
-Height of Rope Climb
-Scale Reps
-Strict Pull-Ups 5 – 10 – 15 – 20