"That Escalated Quickly" | Front Squats & Thrusters & Hang Clusters & Double Unders

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0:00 - Intro
0:08 - Warm Up
2:47 - Mobility
3:43 - "That Escalated Quickly"
5:30 - Home Gym
6:24 - Static Position Holds
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
WARM-UP
1 Minute Each
Easy Row
Easy Single Unders
30 Seconds Each
Lateral Squats
Arm Circles (15 Forward + 15 Back)
Wall Squats
Down Dog
Air Squats
Double Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 60 Seconds
Front Rack Stretch: 45 Seconds
Forearms Stretch: 30 Seconds
“That Escalated Quickly”
For Time:
3 Rounds:
15 Front Squats (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
25 Double Unders
KILOS
43/29
HOME GYM
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders
Static Position Holds
Accumulate The Following Totals:
A) 2:00 Bottom of Front Squat (95/65)
B) 2:00 Barbell Overhead (75/55)
C) 2:00 Bottom of Overhead Squat (45/35)

[@sethspitzer3404]

What would be a running substitute for the double unders?

[@VintageCrossFit]

Maybe 4-5 Shuttle Runs x 10 Meters
Or 40 Line Hops or 25 Over and Back Dumbbell Hops