Strength
Shoulder Press – 10 Min to Work up to a 1RM, then do 3×3 @ 85%+
Conditioning
10 Min AMRAP
5 Push Jerk 165/105lb
10 T2B
30 Double Unders
—Rest 3 minutes
30 Slam Balls 40/30lb For Time (unbroken)
Midline
Accumulate 3 minutes in L-Sit or Knees Up (parallettes)
WOD Notes: PJ weight is 65% of 1RM. You may scale reps of T2B to 5-7 each round if you think 10 will be too many to where you lose intensity of the WOD. Scaling for DU are 60 singles each round. Choose weight for slam ball to where you can sprint through 30 without stopping!
Jay rocking out on the ski erg!