EMOM
EMOM for 10 minutes
10 double unders
1 squat clean
Each minute, do 10 double unders and 1 squat clean. For the clean, open your hips aggressively, pull under fast, and catch in a full squat with your elbows high. If you are still learning double unders, give yourself no more than 15 seconds on them, but this is a great opportunity to work on them.
Workout of the Day
5 rounds
1 minute at each station
row for calories
two-arm devil press
rest
Five rounds, one minute at each station: row for calories, two-arm devil press, then rest. On the rower, start at a repeatable effort level that can be maintained under fatigue. For the devil press, do a burpee with your hands on two dumbbells, finishing with both dumbbells overhead instead of jumping and clapping. To scale, step back and in on the devil press instead of jumping, lighten the load, or use a single dumbbell and alternate each rep. Your score is the total number of reps and calories across all five rounds.
standard: 35/20 lb
rx: 40/25 lb
sport: 50/35 lb