Strength

EMOM for 10 Minutes

3 Push Press

Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

5 Rounds for time

10 Toes-To-Bar
20 Wall Ball Shots 20/14lbs 10/9′
30 Double Unders

Workout notes: Each movement can be scaled independently as well as the total volume.  Consider performing only 3 rounds if you are new and the total number of reps is outside of your experience.   Toes-To-Bar can be scaled to kipping knee tucks or sit-ups. Unfortunately there is no easy scaling option for double unders.  You can perform 3:1 single unders  but they don’t have quite the same conditioning effect as double unders. A better option would be to cut the number down to 15,10 or even 5 double unders.  You may spend a lot of time on the movement but that is the only way to learn it!