WARM-UP

10:00 AMRAP

• 5 Single Leg RDL’s (each side)
• 5 Single DB Deadlifts (each side – build across)
• 5 Single DB Shoulder to Overhead (each side – build across)
• 30 sec single/double under/crossover practice

WORKOUT PREP

2 sets:

• 2 Burpee Dumbbell Deadlifts (build in weight)
• 3 Dumbbell Shoulder to Overhead (build in weight)
• 5 Crossovers

“Mikey, Data, Mouth, and Chunk”

FIRE

6 Sets for time (18min cap):

• 5 Burpee Dumbbell Deadlifts (2×22.5/15)
• 10 Dumbbell Shoulder to Overhead (2×22.5/15)
• 30 Crossover Single Unders (OR 45 Double Unders)
• -rest 1:00 between sets-

WATER

• 25 Crossover Single Unders (OR 35 Double Unders)
• 15/10 DBs

EARTH

• Own weight
• 60 Single Unders

SKILLS AND DRILLS

5 sets of Toes to Bar:

• FIRE
  • 8-10 Kip to Chair Position
  • 5-8 Strict Toes to Bar
• WATER
  • 6-8 Kip to Chair Position
  • 5-8 Strict Knee Raise + Extension
• EARTH
  • 5 Kip Swings + Knees up
  • 5-8 Strict Hanging Knee Raise