WOD: For time:
50 Goblet Squats (35/50 lb)
50 single-DB step-overs (35/50 lb) (20/24 in)
150 double-unders
25 Goblet Squats
25 single-DB step-overs
75 double-unders
Intermediate: For time:
50 Goblet Squats squats (20/35 lb)
50 single-DB step-overs (20/35 lb) (16/20 in)
50 double-unders
25 Goblet Squats
25 single-DB step-overs
25 double-unders
Beginner: For time:
30 DB goblet squats (10/15 lb)
30-m single-arm dumbbell overhead walk (10/15 lb)
100 single-unders
15 DB goblet squats
15 single-arm dumbbell overhead walk
50 single-unders
Home Workout:
Same as Rx
Post-Workout Skill Work: 2 rounds for quality:
100 single-unders
:30 hollow hold