Jump Rope Practice
2 sets of each -- 20 sec on / 10 sec off
single under
scissor jump
jogging under (high knees)

3 rounds of:
2 rounds for time:
15 cal bike
20 kb sumo deadlift high pull @ 16kg
50 double unders
rest 2 minutes
5:25-5:47-5:55 = 21:07 total

3 rounds of:
8/side kb bent over row @ 12kg
max reps ring row
rest 90 sec

3 rounds of:
front squat 3-3-3 @ 125-125-135
max pushups in 30 seconds 10-11-11
rest 3 minutes

Then 6 rounds of:
30 seconds max double unders (40-20-31-27-30-33)
30 seconds single unders (easy pace)

Then 10 minutes - steady pace
1 muscle up (jumping)
1 hspu (kipping, wall)
12 total rounds

Warm up:
Stuff

Workout:
Back squat 3-3-3 @ 135-155-175

Metcon:
For total reps:
15 on/15 on/30 off x 3 (singles/double-unders)
15 on/15 on/30 off x 3 (kb swings (16kg)/jumping lunges)

30 on/30 on/60 off x 3 (singles/double-unders)
30 on/30 on/60 off x 3 (kb swings (16kg)/jumping lunges)

617 reps. Wooty!

Warmup:
500m row
25 overhead squats w/ PVC
Overhead squat: 5-5-3-2 with 35-45-50-55

Workout:
Overhead squats, 5x3 with 60-65-70-75-80 lbs
Then:
30 Double Under
10 overhead squats (35 lbs)
300m row
10 overhead squats
300 regular jumprope
10 overhead squats
300m row
10 overhead squats

Whew. Tough one.