PH:

banded shoulder prep

A:

rope turns
barbell clean complex
barbell jerk complex

A1.: Split Jerk (5-3-1-1-1-1-1-1-1)

A2. Dips
7x 3-5

RX: Metcon (Time)

5.4.3.2.1.
Clean & Jerk @ 80%
50.40.30.20.10
Double Unders

O1: Metcon (Time)

5.4.3.2.1.
Clean & Jerk @ 80%
30.24.18.12.6.
Double Unders

O2: Metcon (Time)

10.8.6.4.2.
Clean & Jerk @ Light-Moderate
50 -100 Single Unders”