WARMUP

3R
30″ Inch Worms
30″ Good Mornings
30″ Single Unders

STRENGTH SKILL

Double Unders
Basics + Practice

Steps:
1. Points of performance
– Grip
– Length Rope
– Hand placement
– Grip
– The type of jump + height
– Stay Relaxed
2. Single Unders + practice
3. Single Single Double

Alternating EMOM x 10
– 35 Double Unders
– 6 Strict Pullups

WOD

50-40-30-20-10
Unbroken Double Unders
Abmat situps

Na elke ronde:
10 Power Snatches (40/30) + 200M Run

Timecap: 18′