Warmup: 3 min. on machine
Practice: 5×5 Overhead Squats
WOD: former Lowland Throwdown: 9 min time cap with a dumbbell
1. 3 rounds of:
- 40 Double unders (or max 30 sec.)
- 25 one arm front squats
2. 3 rounds of:
- 40 Double unders (or max 30 sec.)
- 25 one arm shoulder to overheads
3. last minutes AMRAP of:
- 40 Double Unders
- 25 one arm thrusters