WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell complete 25 sumo deadlift high pulls. You should be able to cycle through 10 reps before resting. The 50 calorie row will take 3-5 minutes (800 meter run or 16 flights of stairs) followed by 75 overhead squats with your barbell. You must be able to get at least 15 reps in a row before resting. If you have a dumbbell or kettlebell you will do 1 arm overhead squats. Scale to front squats if you can’t maintain range of motion or it bothers your shoulders. The 50 double unders will take 1-2 minutes (scale: 50 timers or jumping jacks, 15 attempts or 65 single unders). Go for a big set of sumo deadlift high pulls at the end! Target 16 minutes. 

BB: 75/55
DB/KB: 53/35