Warm-up
Grab a rope and warm-up double unders.
Roll and stretch your calves!
Test
Max Consecutive Double Unders
No more than 2 attempts
Strength
Push-Press
3-3-3-3-3
-Between sets- max effort deadhang pull-ups. If your deadhang pull-ups are good, L-pull-ups.
WOD
EMOM20
Odd- 200m Row
Even- X Goat 2 reps
-3-5 Reps weightlifting
-5-10 reps gymnastics
-100m sprint Running