Skill Work: Double-Unders
EMOM for 10 Minutes HS HOLD/ Double Unders

[odd minute] 20-30 second handstand hold
[even minute] 40 seconds of double unders

Score is largest set of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and double unders.  Keep in mind we have a high volume of push-up reps during the workout so go easy on the shoulders and use this as part of your warm up.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your mid-line as tight as possible


Weightlifting: Deadlift
E2MOM 12 Mins, 5-5-4-3-2-1
For the first two sets do 5 reps. Then do 4-3-2-1.

Record your heaviest single deadlift


WOD: AMRAP in 8 Minutes

  • 4 Power Cleans 185/135 lb
  • 4 Lateral Burpees over the bar EMOM