Warm-Up:
EMOM 12, alternating:
a) Jog 100m
b) 10 Goblet Squats, slow eccentric + pause at bottom
c) 30-40 Single Unders + 10-15 Double Unders
Strength:
Front Squat 4-4-4-4-4
WOD:
For Time:
100 Double Unders
10 Power Cleans, 185#/115#
400m Run
TIMECAP: 9:00
Extra Work:
Weighted Back Rack Carry
6x100m
Notes
Use a weight which is challenging but manageable. Focus on keeping good posture with abs engaged.