Strength: Shoulder to overhead: 8 rounds – Every 2 minutes, complete:
-Rounds 1 and 2 = 5x strict press
-Rounds 3 and 4 = 5x push press
-Rounds 5 and 6 = 5x push jerk
-Rounds 7 and 8 = 5x split jerk
*You have 2 sets at each movement. Hit the first round at about 80% and second round is your 5 rep max for the day. The weight progression should be linear, so add weight every round.
50-40-30-20 and 10 rep rounds of: Double-undersSit-ups
*This should take 5-8 Minutes. If you do not have double-unders down then do this with single-unders in order to keep the workout under 10 minutes. You can also try w/DUs, just CAP the workout at 10 minutes, using it as a reference point for future improvement.