Warm Up 21 (No Measure)
8 Inch Worms
10 Kettlebell Swings
12 PVC Overhead Squats
x3
+
2 RNFT:
10 Quadruped Thoracic Rotation (/side)
10 Quadruped Hip Extension
50′ Quadruped Crawl
Back Squat (10-10-10)
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
30 Double Unders
10 Hand Release Push-ups
20 Alternating Dumbbell Snatches (50/35)
Scale 1:
15 DU
7 HRPU
14 Alt. DB Snatch 40/30
Scale 2:
30 SU
5 HRPU (make these hard for you)
10 Alt. DB Snatch 30/20