Pre-workout Skill Work: 8 sets :20 double-unders - Rest :10 Conditioning: 5 RFT (10 min cap) 11 front squats (95/135) 55 double-unders

Strength: EMOM 9 1 push press - Build to a heavy single rep Conditioning: "Jack" AMRAP 20: 10 push presses (75/115) 10 KB swings (35/53)...