A. Rack jerks – 5×3 @ 75-85%.
B. This one is a bit of a strategy game, and you can partition the exercises however you like.
10 minute AMRAP of:
Bike/row for calories (1 cal = 2 points)
Double-unders (1 DU = 1 point, 1 single skip = 0.5 points).
If you are proficient at DUs, your time might be better spent on these. If your skipping rope is an instrument of self-torture… maybe the bike or rower would be a better friend. Hatch a plan based on your own skill set. Keep a whiteboard handy to record your calories and reps as you go. We’ll do the calculations for your total score after the workout.