Take about 20-25 minutes to establish a max front squat – this should be a true max for the day, so failing at some point is expected. This will be taken out of the rack.

The AMRAP is a test of gymnastics and jump rope skill – with the exception of brand new people, you must do double unders. If you truly only have a few, a possible scale would be 5/10/15/20/25, etc. for the double unders. instead of handstand walks, you may do 3 wall walks per round.

Strength

1 RM Front Squat

Conditioning

AMRAP in 8 minutes:
10m handstand walk
10 double unders
10m handstand walk
20 double unders
10m handstand walk
30 double unders
10m handstand walk
40 double unders
10, 50…10, 60…etc.