WARM UP:
2:00 Jump rope
10 Lunge to Instep
15 Zercher Squats (70/50)
15 Shoulder Press with empty bar
SKILL:
For Time: (10:00)
100 Double Unders (3:00 cap)
50 Kettlebell Swings (24/16kg)
500m Row
WOD:
Not for time (20:00)
20-18-16-14-12-10 of Thrusters
*Increase weight every round
*Each set MUST be unbroken, meaning the bar can not come off the shoulders