3 Rounds
40 Double Unders
10 Box Jumps (step down)
1 Minute rest (after the 3rd round)
3 Rounds
40 Double Unders
10 Front Squats (155/105)
1 Minute Rest (after the 3rd round)
3 Rounds
40 Double Unders
10 KB Swings (53/35)
*20 Minute Cap
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A 9 Round workout with 2 minutes of designated rest time. Technically you can look at this as 1 movement per minute for the entire WOD, and you will still be under the cap. Don’t spend more than 45-60 seconds at the jump rope, and the “10s” should all be approached with a steady, unbroken type pace. Keep yourself moving, no long breaks!