Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes

6 minutes Double-Under Practice,

• Then 4 minutes for 2 tries at a maximum unbroken set 
• Then, 130 M Overhead DB Lunges (50/35) – (to the road grate and back)

METCON:5 Rounds(start wherever you want – 4^th minute everyone rest)    

•  1 Minute : Knees 2 Elbows x Max Reps (45 seconds of work – 15 seconds to transition)
•  2 Minute : Burpees x Max reps (45  seconds of work –  15 seconds to transition)
• 3 Minute : Alt DB Snatch x Max reps (45  seconds of work –  15 seconds to transition)
• 4 minute : Rest