Start off today with 5 sets of 3 floor press. Work up to a heavy triple.
Rest 5-10 minutes and perform 3 rounds each for time of:
12 one arm dumbbell snatch @45/20
120 jump rope singles
10 dumbbell snatches
100 jump rope singles
8 dumbbell snatches
80 jump rope singles
*alternate arms after each rep of dumbbell snatch
Rest 2 minutes between rounds.
Post results and loads to comments!! Good luck!