Warm Up
Partner warm up with wallball: 2 rounds
Run 2 laps ( 1 p carry ball 1 lap)
10 OH throw – 10 full twists – 10 wood chop (5right, 5left )
10 ball pass on plank

 
Skill / Strength
Warm up to 80% then go into working sets
DEADLIFT 80%
5 X 5

 
Metcon
MR.16.04.04
75 Double Unders
30 Goblet Squat
10 TTR
50 Double Unders
20 Goblet Squats
10 TTR
25 Double Unders
10 Goblet Squats
10 TTR

* single under 2x DU, scale TTR to knees to chest