Skill:
Double unders
3x50
Strength:
Bench press
5-5-3 warm up @ 40/50/60%
5-5-5+ work set @ 75/80/85%
Accessory:
Dips
5x8 weighted
5xME if no weight - if you can do 8-10 full dips with no weight add weight
Stabilizer:
3x
30 sec side plank elevated leg holds each side
5 strict hanging leg raise - control up and decent
Metcon:
3x
100m sled pull forward 50/40kg
100m sled pull backwards 50/40kg
5 man makers 35/25lb
10 strict pull ups
15 burpees
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