Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Pushups

Skill
5-10 Minutes
Double Under Practice

*if you’ve already mastered DUs, then practice free-standing handstands on the turf (have a partner spot your legs in the air)

Conditioning
“Harley V”

This is another long metcon where fatigue management will be important in keeping up with the clock. You have one minute to complete the required reps of each exercise before moving to the next one. Ideally there will be 15-20 seconds left over every minute to prepare for the next movement and work on recovering your heart rate through controlled breathing.
Notice that each level is performing the circuit in a slightly different order, for equipment allocation and space management. Also, Levels 0-2 are working for 24 minutes while the more advanced levels will be going for 30 minutes. Make sure you understand the rep scheme and exercise order for YOUR LEVEL and don’t worry about what other people are doing.

Level 4
30 Minutes EMOM (10 Rounds)

1. 15 Wall Balls
2. 10 Push-ups
3. 5 Toes to Bar and 25 Double Unders

Level 3
30 Minutes EMOM (10 Rounds)

1. 10 Push-ups
2. 5 Knees to Elbows (or V-ups) and 10 Double Unders
3. 15 Wall Balls

Level 2
24 Minutes EMOM (8 Rounds)

1. 75 Single Unders
2. 12 Wall Balls
3. 10 Push-ups

Levels 0/1
24 Minutes EMOM (8 Rounds)

1. 10 Wall Balls
2. 10 Box Push-ups
3. 45 seconds Jump Rope

Core
Levels 0-2 do NOT have to wait for 3/4 to finish the conditioning before they start.

Levels 3/4
100 Ball-up Situps AFAP

Levels 0-2
5x
5 Stall Bar Hanging Leg Raises (or knee tucks)
10 Ball-up Situps