3RM, then 90%x3x2
On a 2:30 Clock:
10 Single Arm Dumbbell Thrusters, 50#/35#, left
10 Single Arm Dumbbell Thrusters, 50#/35#, right
Max Double Unders in Remaining Time
Repeat for a total of four cycles, resting 2:30 between cycles.
Extra Work: Strict Press
Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. Use 95% of that weight for the remaining set.