Warm-up: Row 500 m with a partner, do Jumping Jacks for same amount of time. Person with least amount of Jumping Jacks does 15 Burpees.
Strength: Bench press 3,3,3,3,3,3,3,3 start low, work up to a Heavy 3
Skill: Squat Clean and Jerk/Thruster
15 minute AMRAP
Perform 1 Squat Clean and Jerk or Thruster 115#/75# (Manly Men may use 135 or 155)
1 Lateral Jump
1 Double Under,
Then 2,2,2 and so on and so forth….
Cool Down: 2 minutes of Sit-ups for time, 90 secs, 60 secs, 30 secs, and 15 secs