Warmup:
Grab 1 medium DB
3 Rounds:
50’ right hand suitcase carry
50’ left hand suitcase carry
5 Single-arm deadlift per side
5 Scap Pull ups
5 DB push press per side
5 kip swings
4 Alternating DB Snatch
WOD:
12-10-8-6-4-2-4-6-8-10-12*:
Pull Ups
Alt DB Snatch (50/35)
*100′ Dual KB Farmer Walk (53/35) after every round of DB Snatch
Video courtesy of Box Programming. Good tips for cycling DB Snatches. Plan on not having much grip left after this WOD. Try to use as much hip to pop through either butterfly or kipping on the pull ups as well as the DB snatches so you have enough grip to do each round of farmer walk unbroken (or as close to unbroken as possible).
Scaling Options:
Pull Ups -> Buddha Pull Ups -> Ring Row
DB weight -> 35/25 -> as needed
KB weight -> 35/25 -> as needed
Cool Down:
Kneeling Lat Stretch – 1 min per side
Barbell forearm smash – 1 Min per side
Video courtesy of 3rd Element Fitness.