50 Single Unders

5 Inchworm pushup+air squat

30 high-jump single unders

10 Spider-Man Lunge w/twist

10 Huggers

20 double unders or 3 tries

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings Kipping Knee Raise, Toe2Bar

Barbell W/U: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug, high elbows, high hang muscle clean, high hang power clean, front squat, hang clean, clean from mid-shin


On a 20:00 Clock…

0:00-4:00 –

Work up to a Heavy Clean

4:00-6:00 – Rest

6:00-10:00 –


Burpee to 6” target

10:00-12:00 – Rest

12:00-20:00 –

3 Rounds For Time:

30 Double Unders

15 Wall Balls (20/14)

8 Toe2Bar


Score each section separately

Video courtesy of Train FTW.  Some good examples of the Burpee to 6″ target.

A nice little 3-parter for today.  We begin with a bit of strength work, but under a short clock.  Notice the instructions say work up to a heavy single.  With the time being 4 min, I am not expecting you to shoot for a new 1RM.  Heavy for today.  And you can do Power Clean or Squat Clean.  For part 2, looking to try our limits in moving our body in space.  Another short time domain, so make your movements count.  For the final piece, the quicker you move, the better your score.  To do this, stay smooth and steady on the dubs, aim for unbroken or 8/7 on the wall balls, and either unbroken or 4/4 on the Toe2Bars.  Remember, that last section is an 8-min time cap!

Scaling Options:

Dubs -> 60 Single Unders

MB weight -> 14/10 -> as needed

Toe2Bar -> Kipping Knee Raise -> strict knee raise -> Laying T2B -> V-Ups

Cool Down:

Doorway Stretch – 1 Min per side



Calf stretch on rig – 1 Min per side


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