3 ROUNDS
1:00 Row, Bike or Run
8/8 Single DB Crossbody DL**
8/8 Single DB Alt. Hang Snatch
8/8 Single DB Strict Press
16 DB Slides (in plank position)

Then review each movement in the Workout...

2 ROUNDS
:30 Jump Rope (Single Unders, High Single Unders, Double Unders)
:30 Slam Ball or DB DL
:30 Slam Ball or DB Thruster

FOR TIME
100 Double Unders
50 GTOH 25/15
50 Walking Lunges
50 Wall Ball 20/14
100 Double Unders
40 GTOH
40 Walking Lunges
40 Wall Ball
100 Double Unders
30 GTOH
30 Walking Lunges
30 Wall Ball

*24 Minute Hard time cap

FOR QUALITY
100 Heel Taps Over KB
100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.
**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)