2 Rounds
60 Double Unders
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
40 Double Unders
30 Wall Balls (20/14)
10 Box Jump Overs (24/20)
20 Double Unders
20 Wall Balls (20/14)
5 Box Jump Overs (24/20)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 Tempo Front Squat @ 5.5/10 RPE
3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 6.5/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 7.5/10 RPE
*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 Seconds Down, 2 Second Pause at the bottom
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
Death by CTB
1 Strict Chest to Bar Pull Up + 2 Kipping/Butterfly Chest to Bar Pull Up
-rest 20 seconds-
1 Strict Chest to Bar Pull Up + 4 Kipping/Butterfly Chest to Bar Pull Up
-rest 20 seconds-
1 Strict Chest to Bar Pull Up + 6 Kipping/Butterfly Chest to Bar Pull Up
Continue to add 2 reps for each Kipping/Butterfly Chest to Bar Pull Up round until failure [Failure is not being able to go unbroken]
Sets
25 Single Under
10 Single Arm KB Thruster (each side) (Light)
10 Box Jump w/Step Down (increase height each set)
1 Set (at workout pace):
20 Double Unders
4 Wall Balls (at workout weight)
2 Box Jump Overs (at workout height)