4 rounds for time of:

100 Double Unders

20 Toes-to-bars

10 Back Squats, 185/125 lbs

Back Squats- from the ground

Target time: 11-13 minutes
Time cap: 16 minutes
Large Class Target time: Same
Large Class Time cap: Same

Stimulus for todays workout is moderate push pace effort. We want to see athletes try to hold a consistent pace and sets across the entire workout. The challenge will be controlling breathing on the double unders and front squats. Use the time during transitions for a longer break and steady the heart rate.

Every 1 min for 8 mins, alternating between:

3 Rope Climbs

GHD Sorenson Hold, 30 secs

We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that’s appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

1-3 Rope Climbs- at your level above
GHD Sorenson Hold- 20-30 secs / Superman Hold