Warm-up:
Row 500m
Crossover symmetry
10 push ups
10 GHD sit-ups
Bear crawl down
Backwards bear crawl back
15 squats
15 hollow rocks
Strength:
Two sets of:
Jerk Footwork Drills x 10 perfect reps (practice perfect foot landing)
Then
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%
WoD:
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders
Mobility:
Lax to shoulders
Lax to plantar
Roll posterior