A. Back squat – 1×10@60%, 1×10@65%, 1×8@70%, 1×8@75%.
B. “Flight Simulator” – This is your chance to work on consecutive double-unders. Ideally, each round must be done unbroken, and you must pause between each number (i.e. you cannot do 15 consecutive DUs and count that as rounds 5 and 10.)
If this is going to be completely out of reach, go for a total number of DUs, like say 250. If you don’t have double-unders at all, or not consistently, complete the workout doing singles instead, and spend the remainder of the time working on DUs.
15 minute time cap.
C. 3xME scap pushups, 3xME scap pullups.