6 rounds, each round for time, of:

5 Burpee Dumbbell Deadlifts, 50/35 lbs

10 Dumbbell Shoulder-to-Overheads, 50/35 lbs

30 Crossover Single Unders

* Rest 1 min between each round.

Crossover Single Unders / 45 Double Unders

Target time per set: 1:15-1:30
Time cap per set: 2 min
Stimulus is moderate/moderate high intensity. Athletes should select a weight that they can perform deadlifts and shoulder to overhead in unbroken (albeit challenging) sets. Shoulder fatigue from shoulder to overhead and burpees will definitely affect athlete’s ability to perform with the jump rope. Taking a quick moment to shake the arms out between S2O and rope will serve many athletes well to stay consistent on each round.

Be aggressive through the first 2 movements, and then it’s time to calm the nerves and see if these can be completed with little to no trip ups.

5 rounds for quality of:

10 Kip-to-Chair Positions

8 Strict Toes-to-bars

Week 4, Day 1

8-10 Kip-to-Chair Positions
5-8 Strict Toes-to-bars

Complete in 10 mins.