WARM-UP

2 ROUNDS
30 Single Unders
10 Alt. Lunges
10 Scap Push-Ups
10 Tuck-Ups*

*Option to complete V-Ups RND 2.

Into…

1-2 ROUNDS (Time Permitting)
20 Double Unders or 5 Single-Single-Double Unders
10 Kip Swings*
10 Heel Elevated Narrow Stance Air Squats
10 Push-Ups

*RND 2 → 10 Toes to Something

STRENGTH (ALL) — ON AN 18:00 RUNNING CLOCK… Build to a Moderate-Heavy 2-Rep Bench Press

Bench Press for load:
#1: 2 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
10 Toes to Bar
20 Double Unders
10 Alt. Pistols
20 Double Unders

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
10 Toes to Something
40 Single Unders
10 Heel Elevated Narrow Stance Air Squats
40 Single Unders

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose

(No Measure)