Every 4:00 for 3 cycles:
40 double unders
4 front squats
So this is a little different.
You do 3 rounds, then rest until the next 4:00 mark. This is one cycle, of which there will be three. You should get at least a minute of rest per cycle. Think of it as an EMOM, except its every 4 minutes instead of every 1 minute.
You choose the weight. Squats come from the ground, should be challenging but unbroken. You may increase or decrease your weight between cycles.
Your weight on the barbell per cycle. Click Rx if you complete all double unders and squats from all 9 rounds.