WARM UP:

10 Calf Raises

5-10 Ankle Circles (R/L)

10 Bound Jumps

20 Singles

20 Double Unders

2-3 Rounds: 
30 Seconds Samson Stretch Video
15 Glute Bridges 
30 Seconds Cossack Squats Video
15 Air Squats

WOD:

#miley cyrus

AMRAP 18:

10 Strict Toes to Bar or Knee Raises  (Sub Toe Raises Video)

5  “J DB Snatch Complex”  –   “J DB Snatch Complex” = R Arm DB Power Snatch + Left Arm DB Power Snatch + Goblet Reverse Lunge R + Goblet Reverse Lunge L

60 Double-Unders  (*Added a new sub for double unders – 60 Hot Hops (each foot tap counts as a rep) Video

CASHOUT:

#body armor Video

3-5 Giant Sets: 

5 Jump Squats
10 Lemon Squeezes 
:15s Hollow Rocks

Rest 1:00 between