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Use the alternating EMOM to practice two movements that we’re bound to see in the Open. Choose to do 40, 30 or 30 seconds of double under work. Pair that with chest to bar pull-up practice or scales. No set number of reps, just work on progressing the movement.

For the met-con dead lifts should be light / moderate, and plate lunges are in place, with each leg counting as one rep.

Alternating EMOM x 8

A. Double Unders (40,30 or :30)
B. C2B Practice

For Time

Dead lift (185/125)
Toes to Bar
Overhead Plate lunge (45/25)