All about the speed...

Warm-up/Skill
2 x 20 weight vest shoot-thru's on the parallettes
***The starting position is the push-up position with your hands on the parallettes.  Complete a push-up, than shoot legs through (or walk them) to the front. Complete a dip with the body as planked out as possible, (hands still on parallettes).  That is one rep.

+

100 double unders in as few sets as possible
Each time the rope stops the penalty is a 200m run


Strength
2 x 10 push press @ 65% & 75%
+
Jerk (from the front rack)
3 x 3 @ 75% (focusing more on technique than weight)
+
Find 1 RM Jerk from behind the neck



WOD
4 Rounds for time of;
5- Thrusters @100/70#
10- Burpee pull-ups
15- Hand release push-ups