Warm-up
100 Singles – 50 Doubles – 25 Triple Unders/Attempts
10 Wall Squats
10 Pass Throughs @ top, middle, bottom of squat
Gymnastics
Every 3 Minutes for 15 Minutes complete:
Max UB Muscle-ups with ascending dips.
Ex. 1 MUP, MU+2 dips, MU +3 dips,MU +4 dips….until you can no longer hold on
Strength
Overhead Squat
3-3-2-2-1-1
WOD (15 Min Cap)
30 Squat Snatches for Time
EMOM
20 Double Unders
Games- 155,105
Regional- 135,95
Open- 115,80