3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP

SDHP
LDSU
PUSH UPS
HS HOLD
JUMP SQUATS
15 MIN AMRAP

WORK OUT     AMRAP  2 MINUTE PODS    USING SAME WEIGHT FOR ALL PODS    30 SEC REST BTWN PODS

5 DEAD LIFTS     135/86
3 BURPEES

5 HANG CLEAN
3 BURPEES

5 SQUATS
3 BURPEE

5 PUSH PRESS
3 BURPEES

5/5 FORWARD LUNGE
3 BUPREES

HANG/CLEAN/SQUAT/OVERHEAD PRESS/FORWARD LUNGE L/R

THEN:

ONE MINUTES HOLDS WITH WEIGHT USED IN WORKOUT

SQUAT

OVERHEAD HOLD

FORWARD LUNGE HOLD LEFT

FORWARD LUNGE HOLD RIGHT

THEN:

5    4    3   2    1

8 COUNT PUSH UPS
30 SEC KNEE HOLD BTWN EACH ROUND