Warmup

Strength

Front Squat
Points of Performance + Warmup 5′

Every 1’30 x 7
5 Reps – start at 65% & build up in weight every set

Skill

Double Unders:
Points of performance + practice 5′

Alternating Emom x 6
– 40 Double Unders
– 3 Front Squats at 85% of 1RM

WOD

5 Rounds for time:

10 Wallballs (6/9)
8 Burpees to pullup bar
6 Front Squats (50/35)
40 Double Unders
2′ Rest

Timecap: 20′