Skill

Front Squat
5-5-5-5-5

Work up to a strong effort five rep front squat.  Start light and increase the weight for each set or hold a moderate weight across all five sets. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 15 Minutes

50 Double unders
200M Run

Workout notes

This workout is a simple bodyweight couplet with two of our most common movements.  The duration is fairly long and the rounds are short so you’ll want to pace yourself early in order to keep a steady intensity level for all fifteen minutes.  If you are still working on double unders, single unders are a good scaling option but you can also scale the total number of double unders.  Scale to a number of reps that you can complete in about a minute.