20 min AMRAP....

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Strength

3x 15 min

A1 1 Leg DB RDL x8 per leg

A2 Dragon Fly x 6 (6 second negative)

A3 100’ Sandbag gut Carry

Conditioning

20 min AMRAP

800m Run

70 Double  Unders

60 Russian KB Swings 53/35

50 Double Unders

40 1 DB Front Rack Lunges 50/35 (not goblet)

30 Double Unders

20 Alternating DB Snatch 50/35

10 Double Unders

Then go back up

20 Alternating DB Snatch

30 Double Unders

…….