For time:
10 Front Squats, 205/145 lbs
10 Double Unders
9 Front Squats, 205/145 lbs
20 Double Unders
8 Front Squats, 205/145 lbs
30 Double Unders
7 Front Squats, 205/145 lbs
40 Double Unders
6 Front Squats, 205/145 lbs
50 Double Unders
5 Front Squats, 205/145 lbs
60 Double Unders
4 Front Squats, 205/145 lbs
70 Double Unders
3 Front Squats, 205/145 lbs
80 Double Unders
2 Front Squats, 205/145 lbs
90 Double Unders
1 Front Squat, 205/145 lbs
100 Double Unders
Scaled Version
8-7-6…1 Front Squat (145/95)
10-20-30…80 Single Under
Cool Down: 1x:
50-75 Lying Banded Leg Curls
50-75 Band Good Morning
Optional Accessory skill practice:
For Quality:
20 Muscle Up OR 4 min practice
40 HSPU OR 4 min practice
Notes: 4 min cap on both the muscle up and handstand push up work so 8 min total