Warm up–
2 Rounds
30 Double unders
10 Inchworm push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
1 legged KB deadlift
8-8-8 (each leg)
Conditioning–
2 Rounds
50 Double unders
10 Deadlifts (185#/115#)
10 T2B
Then
3 Rounds
40 Double unders
10 Cleans (135#/95#)
15 Knees to waist
Then
4 Rounds
30 Double unders
25 Sit ups
18 min cap