"Double Trouble"

EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload (135/95), Rower, Jump Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x SB Plyo Push-Up

*5 x Burpee

*5 x Strict Pull-Up

*5 x Squat Clean-Thruster (light bar)

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“DOUBLE TROUBLE”

(0:00 - 15:00)

A) 4 Rounds for Time -

*200m Run

*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)(95/65)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(15:00 - 30:00)

B) 4 Rounds for Time -

*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)

*10 x Double Pull-Up Burpee-Pull-Up (Burpee + 2 Pull-Ups = 1 rep))

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(30:00 - 45:00)

C) 4 Rounds for Time -

*250m Row

*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(45:00 - 60:00)

D) 4 Rounds for Time -

*5 x Wall Walk

*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.