Mobility
Warm-up
3 Rounds (Not for Time)
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
5 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Butterfly Kipping Pull-up
Push-up
Air Squat
Skills / Strength
5:00 of Jump Rope Practice
Jump Rope Progression – Part 1
WOD
25:00 AMRAP (As Many Reps as Possible in 25 minutes)
150 Double-unders
Fitness Level Substitution: 2 X Single-unders
Equipment Substitution: Tuck Jumps
5 Deadlifts (Men: 225lb / Women: 185lb / Beginner: 95lb)
10 Toes-to-bars
Fitness Level Substitution: Knees-to-elbow OR Kipping OR Hang on the bar for 1 second per rep OR V sit-ups.
15 Burpees
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
25 Air Squats
Perform as many reps of the above list, in the order specified above, as possible in 25 minutes. This is a long one, so pick a good pace and keep hacking away at it. Post your total rounds plus additional reps to comments.
Deadlift
Toes-to-bar
Burpee
Cool-down
3 Rounds (Not for Time)
10 Alternating Knee Hugs
10 Alternating Quad Stretches
10 Air Squats
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