STRENGTH:8:00 EMOM back squat 75-80%x2
SKILLWORK: Double unders!
CONDITIONING: 1/2 Flight Simulator
Traditionally, Flight Simulator is a ladder of unbroken double-unders progressing 10-20-30-40-50-60-50-40-30-20-10. For 1/2 Flight Simulator, we'll be going 5-10-15-20-25-30-25-20-15-10-5. Sets will still remain unbroken. So if you're working on your set of 20 and you get 18, you must repeat that set until you achieve 20 unbroken, then you may continue on to your set of 30. Believe it or not, this workout is NOT designed to make you frustrated or to give you rope rage. If you are feeling good about using a rhythm of single-double-single-double, by all means use that. As long as you don't trip up, consider it an unbroken set no matter how many times you switch back and forth between doubles and singles. If you don't yet have doubles or if they're still unreliable, you may do singles here, but multiply each set by 3 (15-30-45-60-75-90-75-60-45-30-15).
There is a 15:00 time cap on this workout.
Chris Spealler explains double unders: