Warm Up: 10:00 Time cap
50 Single Unders
-then-
3 Rounds:
21 Russian KBS 24/16 kg
15 Push Ups
-then-
50 Double Unders
Strength: 20:00 Time cap
Bench Press
7-7-5-5-5
*For Load, go heavy on the last 2 sets.
Metcon: 12:00 Time cap
3 Rounds For Time:
10 Deadlift 100/60 kg
20 Box Jumps 60/50 cm
30 Double Unders
-1:00 Rest-
* You should be able to go unbroken on deadlift.