Skill

Double Unders 10 min

Try to do as many unbroken as possible, unlimited tries.

Pull up practice, kipping 5-10 min

Metcon

4 Rounds

30 Double Unders

15 Thrusters 40/28kg

Max pull-ups (one max set without letting go)

Rest 1 min before next round

Level 1: 50 Double Unders, 45/32kg, Chest to bar pull-ups

Level 2: RX

Level 3: 50 Single Unders, 25/15kg, Bar rows (in the rigg) or ring rows

Level 4: 50 Single Unders, 15 Wall Balls 6/4kg, Bar rows (in the rigg) or ring rows