Skill

5 rounds of

30 seconds of assault bike
90 seconds of rest
30 seconds of burpees to target
90 seconds of rest

Our skill work today is another round in our “intensity” progression.  You’ll have 5 attempts at 30 seconds to work on each movement.  The intent of this workout is to practice moving faster than you might normally when you see these movements in a typical workout.    You will have able rest between each movement so go hard enough that you need to utilize all of those 90 seconds.  Try to partner up with someone you can agree with on a height setting for the seat.  If not you can quickly change it during your rest interval.  For your burpee target find a pull-up bar that is just outside of your reach and try to explode quickly from the floor and jump to the bar immediately after you reach your feet.

WOD

AMRAP in 9 minutes
9 push jerks 115/75 lb
15 sit ups
21 double unders

Workout notes

This workout is a triplet with one difficult weightlifting movement and two bodyweight movements. We start with 9 push jerks. Make an effort to slightly bend the knees when you receive the bar overhead prior to standing up even if you are capable of push-pressing the weight.  The push jerk will be more efficient as you get deeper into the workout and fatigue sets in.  Use a weight your could complete each round in 1-2 sets.  The set size for the double unders is on the lower side so you can use this opportunity to try and “rx” the movement if you feel like you are ready.  You can scale by volume first or perform single unders if double unders are not happening today.