Set 1
Row = 70m
Penalty = 2x Alternating DB
Deadlift

Set 2
Row = 100m
Penalty = 2x Alternating DB Sumo Deadlift High Pull

Set 3
Row = 80m
Penalty = Alternating DB Snatch

Set 4
Row = 110m
Penalty = Alternating DB Snatch

Set 5
Row = 90m
Penalty = Alternating DB Snatch

Set 1:
:20 Alternating Reverse Lunge + High Knee
Rest :10
:20 Single Unders
Rest :10

Set 2:
:20 Walking Lunges
Rest :10
:20 Double Unders or Attempts
Rest :10

Set 3-4:
:20 Overhead Walking Lunges (increase weight each set)
Rest :10
:20 Double Unders or Triple Under Attempts
Rest :10

5 Round For Time:

50 Double Unders
50-ft. Single-Arm Overhead
Walking Lunges (50/35#)

Intermediate:
30 Double Unders & 35/20# DB

Beginner:
1 min single unders
Walking Lunges

6mins of practice of:

DB Windmills
DB Overhead Squats

*no rep scheme just practice the movements*

EMOM for 10mins:
1-5 Bar Muscle ups

*Score total reps in 10 mins*