In 15 minutes:

• 50-40-30-20-10 Double-unders
  
• 25-20-15-10-5 Toes-to-bars (scale to Sit-ups)
  

*Complete 3 snatches 135/95 after each round
Then, in the remaining time, work up to a heavy snatch.


Scaling: Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

5 Rounds - AMRAP: 4

• 3 devils presses ♀ 35-lb dumbbells ♂ 50-lb dumbbell
  
• 12/15 Echo-bike calories
• 3 devils presses
  

In remaining time, complete as many rounds and reps as possible of:

• 3 ring muscle-ups
  
• 5 push-ups
• 7 air squats
  

Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

Coaching cues: As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Partner AMRAP 10

• 20/15 Calorie Ski (FX: 16/12)
  
• 20 Dumbbell Bench Press (50/35) (FX: 35/20)

2 min rest

Partner AMRAP 10

• 20/15 Calorie Row
  
• 20 Med Ball Pass Sit-Ups (20/14)*
  

2 min rest

AMRAP 10

• 20/15 Calorie Bike
  
• 20 Back Rack Lunge (115/80)
  

*20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up

Scaling:Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

21-15-9:

• Deadlifts 225/155
  
• Handstand push-ups
  

Scaling: Today’s workout is a classic CrossFit benchmark. This workout is meant to be a sprint and completed in 10 minutes or less. The load on the barbell is meant to be moderately heavy and allow you to complete each round in 3 sets or less. Scale the handstand push-ups as needed to complete your first set in no more than 3 minutes.

Scale possibilities: reduce HPU reps to 12-9-6 and/or the technique to Pike Pushups