Warm Up
w/ a partner (one BB) at same time then switch
A - 10 BB RDL
B - Groiners 30sec ea. side
A - 10 BB twists to ea. side
B - 5 inch worm
A - 30 sec "Monkey fuckers" (Don't write that but thats what they are known as :)
B - 20 cossack squats
A/B 10 alt box step ups

MOB
Coach's Choice

Strength/Skill

BS
70% x 3, 80% x 3, 90% x 3+, rest 3 mins

WOD
17.2
RX'ed
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50ft Dumbbell Weighted Walking Lunge
16 Toes to Bars
8 Dumbbell Power Cleans
Then, 2 rounds of:
50ft Dumbbell Weighted Walking Lunge
16 Muscle-ups
8 Dumbbell Power Cleans
Etc., alternating between Toes to Bar and bar Muscle-ups every 2 rounds.

Weight: M=50lb Dumbbells, F=35lbs Dumbbells

Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50ft Dumbbell Weighted Walking Lunge
16 Hanging Knee Raises
8 Dumbbell Power Cleans
Then, 2 rounds of:
50ft Dumbbell Weighted Walking Lunge
16 Chin Over Bar Pull-ups
8 Dumbbell Power Cleans
Etc., alternating between Hanging Knee Raises and Chin Over Bat Pull-ups every 2 rounds.

Weight: M=35lb Dumbbells, F=20lbs Dumbbells

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