Workout of the day

1) Push Jerks: Every 2.5 Minutes x 6 Rounds do 2-3 Push Jerks @ 78-88%

Move

12 Minute AMRAP:
15 Wallballs
10 Skips (or DU practice)
5 Ring Rows / Pull-ups

2) “Open Workout 12.4”

12 Minute AMRAP:
150 Wallballs @ 20/14
90 Double-Unders
30 Ring Muscle-Ups

Stimulus

1) If you are limited in overhead mobility, you can work on push presses instead. Also have the option of doing split jerks if you are looking at competing in Weightlifting

2) This is a tough workout to get through in the time allotted. Be conservative with wallball sets and get as far into the workout as you can. Otherwise, feel free to work on skill progressions for both double-unders and chest-to-bar pull-ups or ring/bar muscle-ups. Expect wallballs to take 8+ minutes and that double-unders won’t feel great after :)