Dumbbell Walking Lunges!

Weightlifting

Every 3 minutes, for 9 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

Every set should be heavy. The final steps of each set should not be performed without struggle.

Metcon

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers (50/35 lbs)

10 Box Jumps (24″/20″)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

20 Dumbbell Push Presses (45/20 lbs)

10 Ring Dips