WARM UP

2 Rounds | 10 Min Cap
20 x Mountain Climbers
10.10 x Single Arm Dumbbell Deadlifts
10 x Banded Good Morning

TRAIN

3 Rounds
10.10 x Dumbbell Snatch
8 x Neutral Curl to Overhead Press
30m Suitcase Carry
1 Min Rest

PERFORM

22 Min Running Clock 

EMOM x 12 | 12 Mins Total
200/160m Row Ski or 500/400m Bike

EMOM x 10 | 10 Mins Total
10 x Alternating Dumbbell Snatch at 22.5/15kg
4 x Burpees