Two-Timing
Warm-up
2 Rounds
20 DU/SU
10 Light KB Swings
10 Kipping Glides
10 Air Squats
20 DU/SU
10 Light KB Swings
10 Kipping Glides
10 Air Squats
Mobility
:30 Thread the needle each side
1:00 Pigeon each side
x2
1:00 Pigeon each side
x2
Metcon
Two-Timing Part 1 (AMRAP – Reps)
15:00 EMOM
1. 10 Box Jump Over 24/20"
2. Strict Pull-ups
3. 12/10 Calorie Row
1. 10 Box Jump Over 24/20"
2. Strict Pull-ups
3. 12/10 Calorie Row
Score strict pull-ups total
scale to kipping, banded, ring rows etc
scale to kipping, banded, ring rows etc
Two-Timing Part 2 (AMRAP – Rounds and Reps)
15:00 AMRAP
100 Double Unders
20 KB Figure 8 to Hold 53/35#
100 Double Unders
20 KB Figure 8 to Hold 53/35#
200m Run
20 KB Press (10 each side)
Scale:
200 Singles
200 Singles
