Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes

6 minutes Double-Under Practice, then 4 Minutes for 2 tries at a maximum unbroken set

3 rounds not for time                       (every 3 minutes)

20 x Mountain Climbers                  (both sides = one rep)

20 x Push Ups

Metcon:          5 Rounds for time                (25 Minute Time Cap)

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

x 10 Alternating Dumbbell Snatch                                    (50# / 35#)

x 10 Dumbbell Overhead Squat                                        (50# /35#)