Warm-up
4 minutes straight of jump roping
1 minute singles
1 min skipping
30 s right leg
30 s left leg
1 minute dubs
3 burpees on the spot every time you trip up or stop even to transition.
Oly
EMOM10
2 Squat Cleans (hands stay on the bar)
Strength
1. Push-press
2-2-2-2
2. Push-jerk
2-2-2-2
WOD
In 3 Minutes Complete
100 Double Unders
Then Max Strict Pull-ups
2 Minute Rest
In 3 Minutes Complete
100 Double Unders
Then Max C2B Pull-ups
2 Minute Rest
In 3 Minutes Complete
100 Double Unders
Then Max Pull-ups
2 Minute Rest