Footwork

5 rounds through an agility ladder (icky shuffle, but with both feet touching outside the ladder) and 2 L drills.

My times started around 22-23 seconds, and came down to 18:91 for my last runthrough. The extra touch on the icky shuffle really threw me off at first.

WOD

3 3:00 AMRAPS with 2:00 rest between each

AMRAP 1

• 8 Box Jumps
• 8 KB Swings

3+15 rounds+reps. I started with a 30" box, but dropped down to 24" halfway through the third set. KB swings were with a 35lb kettlebell.

AMRAP 2

• 8 Push Ups
• 8 Slam Balls

4+5 rounds+reps. 20lb slamball, and I moved up to bar pushups (on the 24inch rung) halfway into my third set.

AMRAP 3

• 8 Hang Power Cleans
• 16 total Lateral Hops over the bar

4+1 rounds+reps. The hops were easy and I did them all unbroken. The cleans were not.