ALL: Kipping Skill Work (7:00 working window. )
Beat Swings, Pull-ups, T2B, or Bar MU work. Work on your weaknesses.
ALL: Metcon (AMRAP – Rounds and Reps)
30 lateral sandbag over burpee
30 sandbag hang power clean (60/40)
80 double unders
40 slam ball ground to over shoulder (40/30, alternate sides)
*If dubs must be scaled, use a double under progression unless single unders are still developing.
*Partner workout with team of 2. Alternate working partner as desired but movements must be in order. One athlete working at a time.