Warm up: 10 minutes

Strength / Skill:

            5 minutes Double-Under Practice

            3 RNFT 

x 10 hollow holds – 3 seconds each

x 10 Superman holds – 3 second each

Metcon:

7 Rounds for time 

x 10 Weighted DB Box Step ups                   (50# / 35#)

            x 10 DB Snatch                                               (50# / 35#)

            x 10 DB OHS                                                 (50# / 35#)