Warmup: ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run
WOD: Dumbbell work!
5 Rounds, 3 reps each:
Clean
Push Press
Front Squat
:60 Rest
1:00 Jump Rope (single under or double unders)
Then: 4 Rounds, 10 reps each:
Floor Crush Press
Bent Over Rows
Reverse Lunge, 10 x R; 10 x L
:60 Rest
1:00 Jump Rope (single under or double unders)
Then: 2 Rounds, 10 reps
Right side first, then Left side
1-arm Snatch
1-arm Farmers Carry, 50 steps
Turkish Get up Sit up
1-arm Renegade Row
1:00 Jump Rope (single under or double unders)
Cooldown: Roll out and stretch
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