12 reps @ 60% of 1RM
1 minute rest
x 2
6 reps @ 80% of 1RM
1 minute rest
x 3
And then:
100 Jumprope/ Burpee failure drill
1 minute double kettlebell rack hold @ 1/2 BW
x 6
If we miss during the 100 reps jumprope due to form or fatigue, immediately perform burpees and then resume your set. (Under 6 months: 3 burpees per miss. Over 6 months: 5 burpees per miss.)