Strength
Every minute on the minute for 12 minutes, alternating:
- 3 Jerks-heavy but no misses
- Choose one:
- 1-3 Bar Muscle Ups
- 5-10 Pull Ups or Ring Rows
- 5-10 Kipping or Butterfly Pull-Ups (focus on technique)
Conditioning
4 Rounds of:
3 Minutes, as many rounds as possible:
- 5 Push Press (115/75/75/45)(Int Male/Int Female/Novice Male/Novice Female)
- 15 Box Jumps (20″)
- 45 Double Unders
Rest 1 Minute.
Start from the beginning each AMRAP.