15m – Dynamics
20m – Movement Prep
20m clock - 4 Rounds each 3m long:
25 WBS 20/14lb to 10’/9’
7/5 Muscle Ups
10 Hang Squat Cleans 185/125
-Max Dubs in remaining time
*2m rest between rounds. All elements are designed to be done unbroken – scale reps and movements as needed so that time is available for double unders almost every round.
**A new round begins every 5 minutes. Everyone stops working after 3 minutes – so that 2 minutes of rest is given.