A. Warm Up
3 rounds
40 sec - plank on elbow to plank push up transitions (keep hips locked down tight, just moving from elbow to hands)
5 x Squat complex (1 air squat, 2 front alternating spiderman lunges)
B. Activation/skills
8 min AMRAP (min 2 rounds)
50 DU's/ 100 single unders/ or 1 min DU practice
4 Dbell Manmakers @ comfortable weight to keep the form solid
1 weighted XYZ on floor (lie on floor stomach down, use fractional plates or just hands, forehead on ground, lift hands off floor make a Y, W and X)
C. Strength
20 mins to find a max clean (any style)
D. Metcon
6 rounds (dependent on time)
OT3min
Run 400m/Row 500m