5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10.10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Banded Pull Aparts

3 Rounds
10 x Single Arm Dumbbell Hang Clean & Press
10 x Hammer Curl
30 Sec Dumbbell Overhead Isometric Hold
1 Min Rest Between Round

For Time | 28 Min Cap

Bodyweight in lb x 2 = Calories on Erg

E2MOM:
6 x Alt Single Arm Dumbbell Hang Clean & Press at 22.5/15kg

E.g: Bodyweight = 185lb x 2
= 370 Calories