MOB: Full body
WU: 3 rounds: :30 jump rope/double under practice and :30 rest. Review movements and find weights and subs.
C: AMRAP in 20:00 of:
6 Shoulder to Overhead 185/135
12 Deadlifts 185/135
30 Double Unders
Option 1: Weight of choice
Option 2: Weight of choice. 15 double unders.
Option 3: Weight of choice, double under option of choice (12 calorie row is ok if jumping does not work for athlete) and subs of choice.
PWMOB: Lax ball in C/S/B/Glutes. Stretch hamstrings, hips and hip flexors and calves.