5 ROUNDS OF...

A) MetCon Prep/Warm Up:

Run or Row 400 Meters
- Then -
8 Russian KBS
30 Single Unders
8 American KBS
30 Double Unders or Attempts
8 Goblet Squats

30 Double Unders or Attempts

B) WOD:

5 Rounds of: (25:00 Cap)

400 Meter Run (500/400 Meter Row or 24/18 Calorie Bike)
30 Double Unders (S = 40s DU Attempts, 50 Single Unders)
15 American KBS (Rx = 53/35, S = 35/26, Russian Swings)
- Rest 60s -

C) Finisher:

AMRAP 8: (shoot for 3 complete rounds)

1a) Unilateral KB Carry (1 KB suitcase style, 1 KB Front Rack position) x max 50 ft. trips
1b) DB Split Squat x 6-8 each
1c) Banded Pull-aparts x 15