STRENGTH/SKILL

3 rounds:
- for quality, rotate through

1. SL RDL x8

F; Regular DB RDL x8 or
Staggered Stance RDL x8 each leg

P/S: as Rx; hold DB/KB or BB

2. Dragon Fly
3x3; even slower eccentric

F: 5 reps x4 sec per rep [knees can be bent/tucked]

P: 4 reps 5-6 seconds

S: 3 reps x8 seconds per rep

3. Farmers Carry x100' or Odd Object Hold

F/P/S: All groups

WOD

"Up Down"

20 min AMRAP

800m Run
70 Double Unders
60 Russian KBS: Moderate load
50 Double Unders
40 1DB Front Rack Lunge Steps
30 Double Unders
20 Alt Arm DB Power Snatch +
10 Double Unders
then work your way back up...
20 Alt Arm DB Power Snatch...
30 Dub..etc, etc

F: 400m Run + 2-1 single unders + light KBS
+ unweighted or lightly weighted lunge
+DB hang Power Snatch or more RKBS

P: As rx;

S: 70/53# + unbroken double unders
+ 1arm DB OH Lunge heavy