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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

3 sets @ascending

20 Double unders

5 Air squats

2 Jerks

Metcon

A1: Metcon (Time)

For time

50-40-30-20-10

Air Squat

Double unders

10-8-6-4-2

Shoulder to overhead 185/125 lbs
KG: 80/60

Score: Time

TC: 20mins

Scaling options

Beginner

For time

50-40-30-20-10

Air Squat

Single unders

10-8-6-4-2

Push press@heavy

Intermediate

As written

Shoulder to OH @155/105 lbs

COMP

For time

50-40-30-20-10

Air Squat

Double unders

10-8-6-4-2

Shoulder to overhead @75%

A2: Metcon (Time)

50-40-30-20-10

Synchro Air Squat

Double unders x 2

10-8-6-4-2

Synchro Shoulder to overhead 185/125 lbs
For both synchro movements, both athletes need to be locked out at the top together and hit the bottom of the rep together. One person working at a time on the double unders.

Extra Accessory

Metcon (No Measure)

Half kneeling landmine press

5 x 8/8 @moderate
Goal: Upper body pressing strength hypertrophy

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