4 Rounds

3 Minutes

400 M Run (hard)

Max Rep Push Ups

30 Seconds Rest

1 Minute Double Unders

1 Minute Rest

*Record total Push Ups and Double Unders separately 

*If your shoulders are smoked from past 2 days, change push ups to KB Swings or Sit Ups or Pull Ups


Olympic Lifting – 815pm

A) Power clean + squat clean, doubles to 100% max power clean

B) Deficit clean deadlift  3 x 5 @ 105-110%


The goal here is to get your heart rate up high on the runs, AKA run harder than normal.  And get high volume push up work in.  Give yourself a short breather, then  work on your double understanding while under fatigue with tired arms.