Warm up
3 Minutes on a Bike or Rower
2 Rounds:
5 Inchworms + 2 Push Ups
30/60 Double Unders/ Single Unders
Strength
Bench Press (20 Minutes)
5 x 3 @ 80% of 1RM
Metcon
For Time:
50/40 Calorie Row
Then,
4 Rounds:
15 Push Jerks (95/65#)
50 Double Unders
Then,
50 Toes to Bar
Time Cap = 20 Minutes