A. General
3 sets
30 sec Plate ground to OH
30 sec Double unders/Single unders
30 sec burpees
30 sec Empty bar/PVC OHS
B. Mobility
Banded Y pulls
2x10
T-spine rotations
2 sets, 60 seconds
AMRAP 18 minutes
15/12 Cal Machine
50 Double-unders
2 Power Snatch + 1 OH Squat @ 60%
RX+ 25 Crossover DU
TC: 18 min
Score: Rounds & Reps + Weight
Scaling Options
Beginner
50 single-unders
2 Power Snatch + 1 OH Squat @ RPE 5
Intermediate
30-50 DU
60 sec Support hold on rings
60 sec hollow body hold
Rest as needed