8 sets:

:20 double-unders

- Rest :10

RX

5 rounds for time (9 Min. Cap):

11 front squats (95/135 lb)

55 double-unders

INTERMEDIATE

5 rounds for time:

11 front squats (65/95 lb)

1:00 double-unders

BEGINNER

5 rounds for time:

11 front squats (35/45 lb)

1:00 single-unders

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot