Warm Up
Pigeon/lizard
200m jog
2x: 20 walking lunges
15 ring rows
10 squats
5 burpees
Skill
Double unders
3 x 1 min. max effort
1 min. rest
WOD
20 min AMRAP
10 dumbbell snatch 50/30
20 reverse lunges -with weight over head on same side you're lunging with
30 double unders (sub 10 burpees)
Post
40 scorpions
Couch stretch 1 min each side