Warmup

2 rounds:
practice double unders for 2 mins
12 skater jumps (6 each side)
10 banded goodmornings
10 split jerks with PVC (perfect form)
10 GTO with weight plate

Metcon - 10/19/2018 - Metcon

21-15-9 (Rx) 14 min time cap
box jump overs (24/20)
handstand push-ups
Double unders
21-15-9 (Scaled) 14 min time cap
box jump overs (20/16)
handstand push-ups with uneven plane
50 single unders after each set

EMOM - 10/19/2018 - EMOM

10 min EMOM:
1 clean and jerk