Warm up
Run a couple of laps then
Double under practice 10 min
Jump unbroken sets
5-10-15-30-60-5-10-15-30-60
Rest as needed between sets
*scale the reps down if needed
EX 3-6-9-12-3-6-9-12
Then
Toes to bar practice
Do this twice, only working 10-15 sec at every step. Everybody does all steps.
1 Jump to deadhang
2 Jump to deadhang, kip back and forth then stop in deadhang
3 Jump to deadhang, kip and pull knees up (hanging knee raises)
4 Jump to deadhang, kip, pull knees up and kick feet forward, maintain the kipping movement
5 Jump to deadhang, kip, pull knees up, kick feet upwards
6 Jump to deadhang, kip, pull knees up, kick to bar
Always pull knees and kick when the body is behind the bar
When all step are done, pick one or two and practice them for another 5-10min
Metcon
For time, TC 15min
200 double unders
Rest 2 min
100 double unders
Rest 1 min
50 double unders
L1: 300-150-100
L2:
L3: 100-75-50
L4: 60-40-20