…Ralph working hard on his D/U

Warm up 

• 10 plank jumps
• 20 mb walking lunges with shoulder extension
• 20 hip bridges
• 5 star burpees with depth jump
• 5 walking plank pushups through ladders

Strength

Back squats 3 2 1 1 1

2 rounds for time

TEAM WOD OR DO SINGLES

• 200 m run
• 30 Power Snatches 95/65
• 10 shoulder to overhead 95/65
• 400 r un
• 60 O/H weighted walking lunges
• 60 Air squatr or goublet
• 60 min hollow rocks or do leaver on rig
• 800 m run
• 90 plate burpees
• 90 double under

Scaled

• 200 m run
• 30 Power Snatches @ manageable weight
• 10 shoulder to overhead @manageable weight
• 400 run or row
• 60 O/H weighted walking lunges @ manageable weight
• 60 Air squats 
• 60 sec. hollow rocks 
• 200 m run
• 90 plate burpees/ 1/2 burpees or box
• 90 single skips