Today, strength is basically warming up the OHS and finding a heavier weight than you will use in the metcon. Doing this will work your overhead mobility and also make the metcon feel “easier” at first. In the metcon, you will start with 10 OHS, then 10 pull ups, then 20 double unders. Then you’ll do 9 OHS, 9 pull ups, and 20 double unders. You will continue in this fashion of counting down the OHS and pull ups while keeping the double unders constant. You will FINISH the workout doing 20 double unders.

To scale appropriately, pick a number of double unders or du attempts that you can complete in about 20 seconds.

Strength

Take 15 minutes to find a heavy 3 rep Overhead Squat

Conditioning

“Countdown”
For time:
10-9-8-7-6-5-4-3-2-1-
OHS, 95/65#
pull ups

*on the dashes “-” do 20 double unders.