Warm Up
3 rounds
Row 1 min
10 pvc pass throughs
10 dB thrusters
Skill
Practice toes to bar.
Workout
11 minute AMRAP
50 double unders
5 Devil hspu (hspu on db’s to double db snatch)
1 rope climb
T1: modify as needed. suggested: 100 single unders, 5 kick up to handstand + double db snatch
T2: as written 50/35’s
T3: legless rope climbs
Durability Work: 30:00 AMRAP
800 m run
50 squats
50 barbell strict press 45/35
50 pull-ups
*squats, strict press, pull ups can be partitioned as desired.