I decided to take advantage of the open gym and do a timed breakdown of how much time I spend trying to get the required double unders completed.

Annie
50-40-30-20-10
Double Unders
Sit Ups

Breakdown:
150 Double Unders - 10:39
150 Sit Ups - 5:00

That's a crapload of time for 150 DUs.

PM
Weightlifting
Dynamic Stretching
Hang Power Snatch (40kgx3x3, 50kgx3x2)
3 Hang Power Cleans + 3 Paused Front Squats (50kg, 60kg)
5x2 Hang Power Cleans + 2 Paused Front Squats (70kg)
3x5 Single-Leg Glute Bridges
3x5 Assisted GHRs
Half-Tabata Plank Hold (with extended arms)
Static Stretching

AM
Track & Field
2 Laps of the large Infield + Dynamic Stretching
High Jump Sprinting Drills (2xeach)
High Jump Fosbury Flop from full approach (1.50m)
3x200m Runs with 2mins rest (31 seconds, 33 seconds, 34 seconds)
Some jogging and skipping + Foam Rolling

For time:
Run 400 metres
22.5 kg Dumbbell thruster, 20 reps
Run 400 metres
22.5 kg Dumbbell thruster, 18 reps
Run 400 metres
22.5 kg Dumbbell thruster, 16 reps
Run 400 metres
22.5 kg Dumbbell thruster, 14 reps
Run 400 metres
22.5 kg Dumbbell thruster, 12 reps
Run 400 metres
22.5 kg Dumbbell thruster, 10 reps
Run 400 metres
22.5 kg Dumbbell thruster, 8 reps
Run 400 metres
22.5 kg Dumbbell thruster, 6 reps
Run 400 metres
22.5 kg Dumbbell thruster, 4 reps
Run 400 metres
22.5 kg Dumbbell thruster, 2 reps

21-18-15-12-9-6-3 reps of:

Thrusters (65 lbs)
Burpee-over-bar

10 min. AMRAP of:
10 Situps
10 Pushups
10 Squats

Veto 5cm korokkeelta (esim 25kg bumber) max1
Etukyykky 5x5
Suorinjaloin maastaveto 4x12
Vatsat 100 toistoa

1. 10 Wallball
2. 14-10 Row
3. 12-10 Ski

Every 2min for 16min:

3 Power clean ( no tng, as heavy as form allows)

DL 5x10
5x peg board

4x for time
60 du
15 ghd
30 cal assault