4085 Thursday 5/8/2025

A
3 min cardio of choice

2 rds
1 length of each:
bear crawl
backwards bear crawl
crab walk
backwards crab walk
frog jumps
burpee broad jumps

30 single unders
1 min max dead hang
30 single unders
1 min max hold chin over bar
30 double unders
(15 min)

B
14 min EMOM
Min 1: 5 strict ring rows
Min 2: 20 pushups

C
8 min AMRAP
8 single KB deadlifts, 4 each side
8 russian swings
8 kb high pulls

D
Double Under Practice
*If proficient:
8 min EMOM
Min 1: Max DU
Min 2: rest
(8 min)