Warm-up: Row 500m, 25 Airsquats, 25 Pushups
Skill: Backsquat and Benchpress
Strength: Backsquat 5×5
Perform 20 Double Unders or max set Double Unders practice after each set, more Advanced Athletes work on Single Jump Starts.
Strength 2: Benchpress 3×5
Take a Handstand hold, wall walk or work on kipping or strict HSPUs after every bench set, more advanced Athletes work on freestanding handstands or handstand walks
WOD: Basics and Fundamentals
7 min AMRAP
7 Kettlebell Swings, 7 Goblet Squats
At the end of the round, immediately perform 1 minute max Burpees to add to your score….
For instance, score would be 10 RDS RX + 22 Burpees