Primer:
2 Rounds: 200M Jog | 60s Single Unders | 60s Sit Ups
2 Rounds: 15 Good Mornings | 30s Front Leaning Rest
WOD: Cookie Monster – AMRAP 15
20 Power Snatches @ 115/85
40 Double Unders
20 Burpees
40 Double Unders
Dumbbell Version:
20 Double DB Snatches @ 50/35 or 20 Single Arm DB Snatches @ 50/35
40 Double Unders
20 Burpees
40 Double Unders
Body Weight Version:
20 V-Ups
40 Double Unders
20 Burpees
40 Double Unders
Bulletproof Shoulders:
40 Ft Quadrupled Bear Crawl
20 High Pulls (10 per side)
40 Double Unders
20 Top Up Burpees
40 Double Unders
*Quadrupled Bear Crawl. Shins and back are parallel with the ground. Midline is engaged, then bear crawl.