Strength: Bench Press 2×6@75%, 3×3@85% Workout of the day 5 rounds for time- 2 Rope climbs 6 Strict HSPU 30 Du

Sumo Deadlift 2×6@75%, 3×3@85% Workout of the day Every 3 minutes for 12 minutes- 8 Burpees 12 DB step ups 16 KBS

“Jack Rose” For Time (with a Partner) 103 Synchro Double-Unders Then, 19 Rounds of: 12 Alternating Dumbbell Snatches (50/35 lb) 19 Air Squats 15 calorie Row 41 Synchro Burpees