Warm Up
3 Rounds
5x Airsquat
5x Toes to heel Rocks
5x Squat into Pike
3 Rounds
5x D.Dog-Cobra
5x Scapula Pushup
10x Windmill
Movement prep / Skill
Dumbbell Frontrack
– Dumbbell Squat
– Dumbbell Push Press
WOD
3/2 Min Interval, 3 Rounds
1st Round AMRAP
30x Dumbbell Push Press
30x Dumbbell Squat
30x Dumbbell Clean
2nd Round AMRAP
20x Dumbbell Push Press
20x Dumbbell Squat
20x Dumbbell Clean
3rd Round AMRAP
10x Dumbbell Push Press
10x Dumbbell Squat
10x Dumbbell Clean
Cool Down
2 Rounds
5x Squat into Pike
5x Jefferson Curl
10x Shoulder Circles