3 Slow Rounds
40 Double Unders
Work up to a heavy overhead squat from the ground (Estimated 10 Minutes or so)
Then EMOM for 10 Minutes
3 OHS @80% of the weight you worked up to
Start each round from the ground.
AMRAP 4 Minutes x4
10 Front Squats 155/105lbs
10 Bar Facing Burpees
Rest two minutes between AMRAPs. Restart AMRAP each time
Record Rounds Plus Reps.
Cool Down: 3X1:00 Planks on/off