Warm Up: 2 Rounds Of:

10 AKBS @light weight

10R/10L One Arm Suitcase DL @lightweight

10 Jumping Squats (Not TnG)

5 Yoga Push Ups

Skill/Strength: 3 RFQ (rounds for QUALITY) Of:

One Arm DB Strict Press x 5 Reps/arm (3 seconds on the way down)

Rest 60 seconds

10 STRICT TTB or 10 KTC or 20 Second Hollow Hold

Rest 60 seconds

60 Seconds Double Under practice OR max DU in 60 seconds

Rest 60 seconds

WOD: 3 RFT Of:

12/10 Cal Row

14 Hang Power Cleans @40/30kg

16 Burpees Over the Bar