WOD:

Option 1:

A. Push Jerks

heavy set of 3

B. 15 min AMRAP

60 Double-Unders (90 SU’s)

18/12 Calorie Bike

10 Push Jerks (155/105)(115/85)

Option 2:

A. Strict Press

build to a heavy single

B. 3 Sets NFT

Strict Press x Max reps

30 Banded Crunches (30 sec hold on last crunch)(video)

75 Seal Jumps (video)

*1st set of Presses @ 70% of Part A, 2nd set 60%, 3rd set 50%*