Part 1:

Push Press

  • 1 x 4RM
  • 4 x 4 @ 90% of 4RM
  • (2-3 mins rest for sets @ 90%)

then

Climb the ladder for 10 minutes

  • 1 Shoulder to Overhead (135/95)
  • 1 Front Squat (135/95)
  • 10 Double Unders
  • 2 STOH
  • 2 Front Squat
  • 20 Double Unders
  • 3 STOH
  • 3 Front Squat
  • 30 Double Unders