Warm-Up
2:00 Cardio Choice
—
8:00 minutes: For Quality
5 Up Downs (No Push-Up, No Jump Burpee)
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
:30 seconds Jump Rope Practice
10 Scapular Pull-Ups
3-5 Strict Pull-Ups or Jumping Pull-Ups
–
Then Build towards working weights on the barbell

Strength
Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%


“Skybreaker”
For Time:
5 Rounds
7 Burpee Pull-Ups
15 Front Squats
50 Double Unders
Barbell 115/75lb, 52/34kg

Level 2:
For Time:
5 Rounds
5 Burpee Pull-Ups
15 Front Squats
35 Double Unders
Barbell 95/65lb, 43/30kg

Level 1:
For Time:
5 Rounds
5 Burpee Jumping Pull-Ups
15 Goblet Squats
50 Single Unders
Kettlebell: 44/26lb, 20/12kg

Goals / Stimulus / Objectives
Time Domain + Time Cap:
Time Domain: 12-15 Minutes
Time Cap: 17 Minutes
Stimulus: Leg Stamina / Classic CrossFit Triplet
RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.
Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.
Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions
Coaching Points:
Burpee Pull-Ups: Encourage a steady, step-in burpee to reduce wasted movement and ensure a smooth transition into the pull-up.
Front Squats: Should be done in 1-2 sets. Help athletes find a weight that’s challenging but doesn’t force long breaks. Cue elbows high and core braced.
Double Unders: Remind athletes to relax shoulders, stay light on their toes, and maintain consistent wrist flick. Offer scaling options if double unders are a sticking point (e.g., reduce reps, single-unders, or time cap per round).