We’ll start today with some accessory work. Alternate between L-sit holds and Push-ups for 8 minutes. For the L-Sit, use parallettes if possible, otherwise scale to hanging L-sits or v-ups. For the push-ups work on moving perfectly and getting full ROM, we’re not counting reps here, so make it about movement.

Our met-con today is an ascending ladder of double unders paired with 2 squat cleans each set. Climb as high as you can in 12 minutes. Your score today will simply be the last set of double unders you complete – no extra reps or CJs are added to your total.


EMOM x 8
A. L-sit Hold (practice)
B. 15 Push-ups


AMRAP in 12 minutes
2 Squat Cleans (155/105)
10 Double unders
2 squat cleans
20 Double Unders
2 squat cleans
30 Double Unders
2 squat cleans
40 Double Unders……