Warm up
400m Run
Then, 2 Rounds:
5 Pull Ups
10 Strict Press (empty barbell)
25/50 Double Unders/ Single Unders
Strength
Strict Press (15 Minutes)
5-5-5-5-5
Do 5-10 STRICT PULL UPS after each set of strict press.
Metcon
3 Rounds for Time:
1,000m Row
100 Double Unders
25 Bench Press (135/85#)