THURSDAY
During warm up, practice double unders for 3-5 min
Skill/Strength
Strict press 6 sets with 4 reps at 75%
Finish every set with 1 push press and 1 push jerk, 4+1+1 reps
Metcon
24 min EMOM
Min 1: Rope climb
Min 2: Toes to bars
Min 3: Push ups
L1: 2 legless-10-16 OR weight west and usual rope climbs
L2: 2-8-12
L3: 1-5-10
L4: 1 jump up and hold, 10 hanging knee raises, 10 box push ups