Dont be long

Skill: Double Unders

Strength: Part A & Part B 

Strength A.) Strict Press: 8-8-8-8 (3-second negative on each rep) 

Strength B.) Bent Over Barbell Row: 7-7-7-7 (2-second pause at the top of each rep) 

Metcon: Every 3 Mins for 12 Minutes

75 Double Unders

15 Front Squats

L1: 100 DUs, 155/105

L2: 75 DUs, 115/85

L3: 75 Penguin Jumps, 95/65

L4: 75 Singles, DBs