Strength/skills
Overhead squat
3 x 12 @ 70% 1RM
Conditioning
For time
100 double-unders
25 hand-release push-ups
80 double-unders
20 hand-release push-ups
60 double-unders
15 hand-release push-ups
40 double-unders
10 hand-release push-ups
20 double-unders
5 hand-release push-ups
Time cap: 12 minutes