Skill/Strength:
EMOM 7
Echo Bike Moderate :45 sec

Metcon:
6 Rounds
8 Double Dumbbell Box Step Overs 20” everyone
12 Alternating Dumbbell Snatches
48 Double Unders
-Rx=50/35lbs, Scaled=35/20lbs and Single Unders
-Tiebreak time taken after each round
-20 min cap
-You can set the DBs on the box in between rounds

Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side

Optional Additional/Alternative Work:
4 rounds for quality
6 L/6 R Single Arm Dumbbell Hammer Curls, pick load
6 L/6 R Single Arm Dumbbell Tricep Kickbacks, pick load