10 Toes to Bar ( Open standards feet off ground and behind bar )
15 Bar facing burpees
AMRAP 16 minutes
( sub toes to kettlebell for toes to bar )
For the deadlift we are looking for a weight that would allow for 5 reps touch and go, if we were to try when fresh.
Another angle is to use 85% of your 1RM deadlift, if we are not completing as Rx. Use excellent form or take weight off
Choose one of the following:
A. 4 Sets of 50 Unbroken DU
B. 5 Sets of 30 Unbroken DU
C. 6 Sets of 20 Unbroken DU
D. 7 Sets of 10 Unbroken DU
E. 4:00 of Double-Under Practice, for total repetitions.
Rest as little as needed between sets. 5:00 time cap on each.
start with a weight you could do for 20 reps and add a small amount of weight each time . None of these should be Max effort lifts , yet we are looking for a heavy stimulus .
3 Rounds, rotating stations on the 2:00
minutes 0-2 : 75 double unders
minutes 2-4 : 15 Toes to Bar ( sub v- ups or less TTB )
Check out some tips for Toes to Bar
minutes 4-6 : 25 Wallballs
scale to have at least 30 seconds rest
strive to complete in as few sets possible , to encourage this your score will be how many sets you broke up your moments. So if you broke up your double unders , Wallballs and toes to bar twice each round your score for 3 rounds would be 6 . Breaking up for double unders is anytime you miss or stop , toes to bar is anytime your feet touch the ground or you stop v- ups , Wallballs is anytime you stop the movement .