6 x 5 @ 75% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “6 x 5″, it always refers to “Sets” x “Reps”.
Then, 5 minutes of:
With a partner, accumulate as many reps as possible with as little rest as possible, and use excellent positions throughout.
And then, 3 minutes of:
Accumulate as many reps as possible. If double-under is not yet in your toolbox, perform as many rounds of 50 high-knee jumprope and 3 burpees as possible in 5 minutes.