WOD:

1) 5 rounds – 3 minute AMRAP – 1 minute Rest:

6 Push-ups

9 Box Jumps 24/20

12 Alternating Dumbbell Snatch 50/35

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Rope Climb: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE