Warm-Up
3 Minutes of Single Unders
Every 30 seconds: Change single under pattern
then…
5 Rounds
5(1+1) Overhead Press to Narrow grip overhead Squat
5 Quarter Squat Jumps (each round get more aggressive with Jumps)
Extra Warm up

EMOM for 8 Rounds
1+1 Push Press + Power Jerk
then…

Strength
10 minutes to work up to…
Power Jerk 1RM

Conditioning
15 Minute AMRAP
10 Push Jerks(60-70% of Max Power Jerk for the day)
75 Double-Unders
25/18 Calorie Assault Bike