Warm Up

500m row or 400m run

-Then-

2RDNS
5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups
10 single arm Russian KBS per arm (something light)
10 push press per arm with kettlebell
20 PVC Pass through
MOVE WITH INTENT

Strength

Bench Press: 6 reps @75% 

WOD

Complete as many rounds as possible in 7 minutes of:

50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Intermediate Option
25 double-unders
10 overhead squats
Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats
65/45
 

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