Skill

EMOM for 8 minutes
:20 seconds of single unders
:20 seconds of double unders
:20 seconds of rest

This EMOM will be sure to test your shoulder stamina along with the double under skill. The first 20 seconds will be just for single unders followed by 20 seconds of double unders or double under attempts and then you’ll have a quick 20 seconds to rest and regroup before the next round.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
200m run
25 sit-ups
max reps kettlebell swings

Each three minute window today will have a buy in of a 200 meter run and 25 sit-ups before working through as many kettlebell swings as possible with the time left remaining. If you are at all worried about making it to the kettlebell in each round make sure to talk to your coach about scaling the run distance or sit-up volume to make sure that you get some swings in every round.

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.