Skill: Double-Unders – max unbroken in 3:00.
Strength: Front Squat 5-5-3-3-1-1
Then:
Pushup "2-fer-1s" x 40
Back Extensions x 60
Run 100m
4 rounds for time. Cap: 12:00.
A pushup "2-fer-1" is 1.5 reps: start at the top of the pushup; lower until chest and thighs strike the ground; rise halfway back up; sink back to the ground; press all the way up to the top again. That's one rep.