WOD

4 x 8 minute EMOMs:

A) 30 sec WattBike sprint
B) 15 KBS (24/16kg)
C) 40 double unders
D) 15 DB deadlifts (30/20kg)

You’ll do 8 minutes on each movement before moving on to the next. 1 minute rest between stations.

Scaling:
KBS – choose a weight that enables you to do 15 unbroken swings each round
Double unders – either reduce the volume or do 30 seconds DU practice each minute
Deadlifts – choose a weight that enables you to do 15 unbroken reps each round

Top tip:
Keep the swings and deadlifts unbroken or the rest will quickly disappear!