'warm up  30 seconds  samson lunges push up to downward dog kb/db deadlift  spiderman lunge push up to downward dog arm swings  samson lunge right side press left side press  Metcon: For Time 10 dumbbell hang clean and jerk- 75 double unders 20 dumbbell hang clean and jerk- 75 double unders 30 dumbbell hang clean and jerk- 75 double unders 40 dumbbell hang clean and jerk- 75 double unders *scale= 150 single unders, or 50 lateral hops over the dumbbell  no equipment option: 10 push up to up down- 50 lateral hops 20 push up to up down- 50 lateral hops 30 push up to up down- 50 lateral hops 40 push up to up down- 50 lateral hops' 

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