Workout:
Push Jerk
7 x 2
If you are proficient at the lift, go heavy.
If you suck at the lift, go light and practice like you should have been doing all along with your double unders.
Metcon:
3 sets
30/22 Cal. Assault Bike
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20)
-Rest 2:00 b/t rounds-