Warm up:
3 Rounds of
Rope swing complex:
-alternating single arm, 10 reps each arm
-double whip, 10 reps
-double arms cirlces inward, 10 reps
-double arms circles outwards, 10 reps
Mat Jumps x 10

Strength:
Lunges 3x10 @ 95, 115, 115

Daily WOD:
5 Rounds w/ 40 lb dumbell
Dumbell single arm snatch, right side x 10 reps
Single arm waiter walk, right side x 20 yds
Dumbell single arm snatch, left side x 10 reps
Single arm waiter walk, left side x 20 yds
rest-do with a partner