4 Rounds
500/400 Meter Row
20 DB Deadlifts
15 DB Hang Clean + Jerks
10 DB Front Squats
50 Double Unders

MCx: 50/35
MAx: 400/350m, 35/20, 15 attempts
MVx; 375/300m, 15-10-5 25/15, 75 singles

GOALS + GUIDANCE: Sweatfest!! Spend two minutes or less on the row at a moderate pace (80% effort). Then, with two dumbbells, do 20 deadlifts in two sets of ten or unbroken (these will feel light). The hang clean and jerks you may have to break into 10 and 5 to start, then eventually 6,5 and 4 reps, and then do the front squats unbroken. Before starting the double unders, take a big breath, shake out your legs and arms, and relax! Spend no more that :60 on the dubs. Target 20 minutes (22 cap).