Warm Up : 3 Rounds
10 Tap Swing
20 singles + 10 double unders
10air squats with pause at the bottom
Endurance:
Partner row
250 meters x 6 (each partner does 6)
WOD:
25 pull-ups
50-double unders
100 overhead squats
50 box jumps
25 pull-ups
Men use a 55-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box
AMRAP 16 minutes
Extra Work:
Split Jerk 5 x2 at 80% of 1RM