Skill Work:

3 rounds of:

:40 on, :20 rest

1- Plank (hands)

2- Russian KB Swings (35/53#)

3- AMRAP (Alternating 1 Double-DB Front Raise + 1 Lateral Raises)

4- Shuttle Runs (50ft)

Workout:

5 Rounds for time:

15 Deadlifts (95/135#)

12 Lateral Hops over Barbell

9 Hand-Release Push-Ups