For Strength, take 20 Minutes to find a 3RM push jek for the day. These should be heavy enough that you can not cycle them for all sets.

Conditioning starts and ends with 100 double unders. Scale as needed, 50 or 25 doubles for those still working on DU. Push Press weight should be light and fast.

Strength

Take 20 Minutes to find a 3RM push jek for the day

Conditioning

100 DU
21-15-9
Box Jump Overs
Push Press
100 DU