Warm Up:
3 Rounds:
Row 200m
15 Push Ups

MOB:
Athletes Choice

Strength/ Skill: 
3 sets:
Bench rows with DBs x 8-10 @ 30×1
Russian twists x 30-40 reps med ball
Hamstring curls x 10-15 reps (band or med-ball)
 

WOD:
AMRAP 3 Minutes
25 Back Squats 185/125lbs
Max Dumbbell Box Step Ups 24/20″ 35/25s in remaining time
Rest 2:00
AMRAP 3 Minutes
25 Deadlift 185/155lbs
Max Dumbbell Box Step Ups in remaining time
Rest 2:00
AMRAP 3 Minutes
10 Clean and Jerk 185/125lbs
Max Dumbbell Box Step Ups in remaining time

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