Metcon (No Measure)
3 Rounds NOT for time
Sword Drill x 10
Side lying T-spine Drill x6
Shoulder Press (8 minutes to build to a 3RM)
Push Jerk (x4 Emom8)
Take 5 minutes to find a heavy working set of 4 reps.
This should be a weight that is challenging but you should not miss a set.
Unbroken Pull-ups (AMRAP – Reps)
Unbroken HSPU (Time)
2-minute dubs (AMRAP – Reps)
2:00 Max Effort double-unders
You may perform these at any pace you wish. there will not be a running clock until everyone has completed the Pull-ups and HSPU.
Pull-ups: Smallest band possible; Strict
HSPU: Unbroken Strict Push-ups
Dubs: Singles; if you can do double unders but cannot chain them together that is ok. Do the double unders even if you get a score of 1 that is better than 200 singles. Be proud of that 1 rep!