Skill

EMOM for 10 Minutes
20 seconds of Double unders + straight set of toe-to-bar

Today’s skill work will involve two movements.  Give yourself about 20 seconds to perform as many double unders as you can followed by one short set of toe-to-bar. If you have difficulty with the double under spend the full 20 seconds working on the skill rather than doing any singles.  Scale the toe to bar to kipping swings or knee raises to work on the timing and skill of this movement.  Keep on eye on your hands and grip and don’t tear!

WOD

for time

10-9-8-7-6-5-4-3-2-1
Burpees jumping to a plate
Kettlebell swings 32/24 kg

Workout notes

It’s a classic pairing and the movements are fairly simply but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to so you can most of these rounds done in one or at most two sets.  Remember you can always scale the swings by send the kettlebell to eye level if you are testing out a heavier weight today.  Burpees jumping to a plate are meant to be quick and explosive. You finish the rep with both feet are on the plate and you are standing upright.   No need to clap overhead for this style of burpee so take a breath and start your next rep as soon as you are standing on that plate.