1. Warm up/mobilise

2. Skills Focus: Free Standig Hand Stands

3. Conditioning:

In Pairs AMRAP 12:

A) 6 Dead Lifts 60/40
4 Hang Power Cleans 60/40
100m Sprint

B) AMRAP: Double Unders*

This workout will start with a partner on station A, the other on station B. As soon as the partner completing A finishes, partners will swap stations. Continue this pattern unil the time is up.

Score is each individuals number of Double Unders

*If you do not have double unders, there is no sub here (unless for injury), use this time to try and get some. If you have not yet mastered this skill, do not be demoralised with a low score, you will most certainly still get a very good workout!

Long sleeved tops are optional ;)

4. Recovery

CrossFit Games competitor Chris Spealler goes over a few pointers on the double unders. If you don't know who this guy is... give THIS & THIS a watch.