**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec singles
7 Single DB DL (each side)
7 DB goblet squat
7 Single DB Shoulder to OH (each side)
3-inch worms

**2. Workout Prep**
1 set
15 Double Unders
5 Dumbbell Deadlift
10 Double Unders
5 Dumbbell Front Squats
5 Double Unders
3 Dumbbell Squat Clean Thrusters

Workout:  Flash

* Scored in reps to keep the leader board cleaner

* Target Rounds Each Set: 4-5+
* Minimum Rounds Before Scaling Each Set: 3

5:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Front Squats (50s/35s)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Squat Clean Thruster (50s/35s)

* Scaling option 1 (Masters 45+)
5:00 Amrap
35 Double Unders
10 Dumbbell Deadlifts (35s/25s)

-Rest 2:00 –

5:00 Amrap
35 Double Unders
10 Dumbbell Front Squats (35s/20s)

-Rest 2:00 –

5:00 Amrap
35 Double Unders
10 Dumbbell Squat Clean Thruster (35s/25s)

* Scaling Option 2
5:00 Amrap
50 Single Unders
10 Dumbbell Deadlifts (4in riser)

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Goblet Squats

-Rest 2:00 –

5:00 Amrap
50 Double Unders
10 Dumbbell Clean and Jerk

* Limited Equipment Option
5:00 Amrap
25 Plate Hops
12 Walking lunges

-Rest 2:00 –

5:00 Amrap
25 Plate Hops
12 Air Squats

-Rest 2:00 –

5:00 Amrap
25 Plate Hops
10 Push Ups

* Large Class Option
Teams of 2
5 rounds each (1:1)
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)

-into –

5 rounds each (1:1)
40 Double Unders
8 Dumbbell Front Squats (50s/35s)

-into –

5 rounds each (1:1)
30 Double Unders
6 Dumbbell Squat Clean Thruster (50s/35s)

Accessory:

***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang