Part 1:


Strict Press (95/65)

*Add weight before each set

*40 Double Unders after each set

right in to


Push Press (final weight from above)

*10 Box Jumps after each set

*16 Minute Cap

Part 2:

From 0-2: 

Max Effort Plank Hold

From 2-4:

Max Effort Supermen

From 4-6:

Max Effort Hollow Rocks


Double Unders and shoulder fatigue can be synonymous, so try to keep those wrists and hands active, but relax the arms as much as possible.  The weight should be challenging on every set, borderline unable to do it unbroken.