UPDATE:  For those who did not hear, this week the Combat PT Tent has re-opened from 0900-1730 for ACTIVE DUTY Only.  As of right now, classes are still not back and running, but this IS a step in the right direction.  We’ll keep you posted as things continue to evolve.



50 Single Unders

25 L-Leg Sus

25 R-Leg Sus

20 Double Unders or 5 Attempts

Spiderman lunge to Samson Stretch – 5 per side

10 Kneeling Lat Stretch

10 Bent Over Huggers

10 Over and Backs

Barbell warmup

(With Empty barbell, complete 5 reps of: Good morning, Back Squats, Kang Squat, Elbow Rotation, Front Squat, Thrusters, OHS)


10 Min Double Under Practice


If very efficient at DUs, aim for a PR in unbroken set.

Video courtesy of Train FTW.  Good progression for those still working on DU mastery



100 Double Unders

15 Front Squats (95/65)



100 Double Unders

15 OHS (95/65)



100 Double Unders

15 Thrusters (95/65)


* 3 Min rest between AMRAPs

If you go all-out in each AMRAP, you will need that 3 min break between each.


Scaling Options:

DUS -> 200Sus per round -> 100 Penguin Hops * -> 200 Bunny Hops

Video courtesy of WOD Prep.  Penguin Hop demo.


Bar weight -> 75/55 -> as needed (sets should be unbroken). If no barbell, go DBs or any object you can


Cool Down:

Calf Stretch – 1 Min per side


Thread The needle Hold – 1 Min per side

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