Start the day by working on two skills that we’ll definitely be seeing in the Open; HSPU and Double Unders. Work with a coach and decide which “bucket” you land in for each movement. Take the opportunity to improve at both skills, don’t worry about speed or scoring – just get better.

Great at HSPU? Work from a deficit today.

Skill EMOM x 10

Even – Kipping HSPU Work
A. 5-10 reps
B. (3) 3 second Negatives
C. Strict HSPU Practice (progressions)

Odd – Double Unders
A. 40 reps
B.25 reps
C. :40 practice


4 Rounds for Time

5 Shoulder to Overhead (185/125)
10 Box Jump Overs (24/20)
15 Wall Ball Shots (20/14)