Warm up:
4 sets @ easy pace:
40 Single Unders + 10 Double Unders
5 Strict Pullups
10 Goblet Squats
15 Hollow Rocks
Strength:
Performing a set every 2 minutes:
Front Squat to max double, then 90%x2x3
Notes
Start at approximately 80% of 1RM. 90% down sets are based on today’s double. Perform all sets, including the down sets, on the clock.
WOD:
AMRAP 12:
10 Pullups
20 Sit-Ups
40 Double Unders