Split Squat
16-16-16-16

Heavier loading today but a less familiar movement. Start on the lighter side so you can get used to the position with this one. There is quite a bit of time under tension here since you never fully stand up out of the lunge position. Adjust loading as needed so that each set is near, but not to failure. If possible stay within roughly 15-20% of your best effort for all work sets today. one set of 16 is 8 on the left, 8 on the right

Then –

For time:
50 Box Jump Overs, 24/20 in
60 DB/KB Squats, 70/50 lbs
50 Toes-to-bars
200 Double Unders
Goal: sub 18 mins

The box jump over is going to require you to come out with a smooth pace since you’re going right into the squats. 60 reps is quite a bit with the loading which means you should be breaking things from the get go. I would suggest some kind of descending rep scheme to stay in the moment (12/10/8 or 8/6/4). This will help keep you moving if you think of it as a specific amount of rounds to complete this. Toes-to-bar should be broken up as needed to avoid muscular failure. The doubles to finish things off which should have you focusing on some big sets.

Post Work
1x:
2-3min Smash Quads
1-2min per side Couch Stretch