Warm up-
5 Minutes of bike

Overhead work/warm up
0-2 Minutes 10 strict presses
2-4 Minutes 8 Push Press
4-6 Minutes 6 push jerk

Strength
Strict press-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Quick review of Power clean before wod, slowly build up to the weight you are going to use for the Wod

Wod- For time
80 Double Unders
5 Clean and Jerks 135/95
40 Double Unders
10 Clean and Jerks 135/95
20 Double Unders
15 Clean and jerks 135/95
Immediately into a 500 meter row

Scaling-
For single unders double the number
Weight- Moderate to lighter weight, this wont be bad until the set of 15. Challenge yourself today with a little heavier weight. Rx athletes this should be a spring for you. All sets unbroken, possibly breaking the set of 15 into 2 or 3 small sets of touch and go.