WOD:

Overhead squat
20 Minutes to build to a 2 rep max

THEN:

10 Minute AMRAP
20ft Overhead single DB walking lunge(50#/35#)
40 Double unders
20ft Overhead single DB walking lunge
10 Knees to elbows

AT HOME VARIATION

Overhead squat
20 Minutes to build to a 2 rep max

THEN:

10 Minute AMRAP
20ft Overhead single DB walking lunge(50#/35#)
40 Double unders
20ft Overhead single DB walking lunge
10 Knees to elbows

*No Barbell Option*
Grab a PVC pipe, broom stick, etc.
20 Minutes of snatch skill work
High hang snatch, hang snatch, full snatch, power snatch (all previous positions apply, overhead squat, snatch balance, etc…..)

*No DB Option*
Use a moderate can of food or other hand held object for overhead lunges

*No Jump Rope Option*
40 Lateral hops(over a line or a small object)

*No Pull Up Bar Option*
10 V-ups or knee tucks on floor

 

Family.