A. General (4:00)
2-3 minutes
Jump rope practice

3 sets
12 Plank shoulder taps
10 Inchworms, no push up

B. MOBILITY / ACTIVATION (3:00)
20 Hollow body rock to straddle stretch

20 Scorpion stretch

C1. SPECIFIC (8:00)
20 Single / double unders
6 Deadlifts @ Light bar (go over POP)
6 Push ups, normal
--
20 Single / double unders
6 deadlifts @ heavier
6 Ring push ups (go over POP)
--
20 Single / double unders
6 deadlifts @ Workout weight
3 Ring push ups

C2. SPECIFIC (2-3:00)
Go over each movement for Post Metcon is included in Class
- Tall kneeling Landmine twist
- Landmine Rows

Amrap 15 minutes
50 Double Unders
10 Deadlifts @ 225/155 lbs
10 Ring push-ups

TC: 15 minutes
Score: Rounds & Reps
KG: 100/70 (43/30, 84/60)

Scaling Options
Beginner
50 Single unders
10 Deadlifts @ 95/65 lbs
5 Hand elevated push ups

Intermediate
50 Double Unders
10 Deadlifts @ 185/135 lbs
10 Ring push ups, rings elevated

3 sets
12 Landmine twister
6/6 Landmine Rows
-Rest 1-2 minutes b/w-

TC: 10 minutes
Score: Checkmark
KG: N/A

Scaling Options
Beginner/Intermediate
Reduce reps as needed

Candlestick toe touches
3 x 20 reps

Goal: Core endurance