Warm-up
60 Double unders
2 minutes upper back peanut attack
50 Double Unders
1 minute right shoulder/lat
40 Double unders 1 minute left shoulder/lat
30 Double Unders
Banded shoulder stretch 1 minute each side
10 Split Jerks w BB
10 Overhead squats w BB
Oly
Split Jerk
2-2-1-1
Strength
Overhead Squat
3-3-3-3
WOD
8 minute AMRAP
Ascending ladder
1 Hang Squat Snatch (115,80)
1 Burpee Lateral Jump
2 Hang Squat Snatches
2 Burpee lateral jumps
Rest 3 minutes
Then Max rope climbs in 3 minutes. Must wait until the 10 ft mark to drop.