Warmup:

200M run

50 Single Unders

10 Bow2Bends

10 Squat2Stands

25 L-Leg SUs

25 R-Leg SUs

10 Iron Cross

5 Sit Ups

10 Over & Backs

20 Dubs or 3 attempts

Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: Dip/shrug, dip/shrug/high elbow, hang power snatch, OHS, Snatch Balance, Hang Squat Snatch

WOD:

EMOM 24:

MIN 1 — 5 Hang Squat Snatch (95/65)

MIN 2 — 25 Ab Mat Sit-ups

MIN 3 — 45 Double Unders

Video courtesy of Shape Fit. Good proficiency in these movements should allow you to finish in no more than 45 seconds each minute.  That said, don’t let form go to crap just to get done fast.

Scaling Options:

Bar weight -> 75/55 -> as needed

Ab mat sit ups -> feet anchored

DUs -> 100 SUs

Cool Down:

Calf Stretch on rig – 1 Min per side

Cobra Pose – 2 Min