Strength:
Shoulder press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Try to increase the load on each of the 15 reps.
Metcon:
AMRAP in 10min of:
4 Front Squats (#80/50, from the ground)
40 Double Unders
Endurance:
Every 5 min for 50min:
- Double Unders
- Assault Bike
- Burpees
- Kb Swings (#24/16)
- Run 1000m
- Row
- Box Jumps