24/06 –  Up

WARM-UP – 

• 3:00 Machine 

-into- 

8:00 AMRAP 

• 30-seconds Jump Rope 
• 10 Dynamic Squat Stretches 
• 10 Kip Swings 
• 5 Muscle Cleans 
• 5 Push Press 
• 5 Back Squats 

WORKOUT PREP – 

3 sets: 

• 10 Double Unders 
• 3 Toes to Bar 
• 2 Back Squats (building) 

*Practice transitioning weight from the ground to the back rack efficiently. 

WORKOUT – Up 

Freedom (RX’d) for time

4 Rounds 

• 100 Double Unders 
• 20 Toes to bar ish!!!
• 10 Back Squats (85/56) 

——-* Back Squats from floor ——

GYMNASTICS SKILL WORK: 

Rope Climbs in the workout on Wednesday. EMOM 8

• Level 1: Zombie Rope Climbs or Pull-up Rope Climbs 
• Level 2: Rope Climbs 
• Level 3: Legless Rope Climbs 

——–Odd: 1-3 Rope Climbs at your level above ——–

——–Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold ——-

COOL DOWN/MOBILITY – 

• 3-5 minutes of easy cardio 
• 1 Min Calf Foam Rolling 
• 1 Min Couch Stretch/side 
• 1 Min Foot Smash (each foot)