Warm-up: 10 minutes

Strength/Skill

5 Minutes Double Under Practice, Rest 2 Minutes, then establish your max reps in 2 minutes

            7 x 3 second Superman Holds

            7 x 3 second Hollow Body Holds

Metcon: 20 Minute Cap

20 – 16 – 12 

Dumbbell Box Step Ups         (50# / 35#)

Single Arm Dumbbell Snatch             (50# / 35#)

Single Arm Dumbbell Push Jerk        (50# / 35#)