Stay Submerged Deep

SKILL – Double Unders

STRENGTH – Strict Press 5-5-5-5-5

Work between 75 and 80% of your 1 rep max.

METCON – AMRAP in 12 Minutes:

12 Burpees over the bar

8 Front squats (155/105)

12 Burpees over the bar

8 Strict Pullups (scale as you need)