5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Banded Goodmorning
10 x Deep Squat Thoracic Rotations
10 x Knight to Hamstring 

3 Rounds
16 x Heavy Alternating Dumbbell Snatch
12.12 x Single Arm Dumbbell Deadlifts
30 Sec Side Plank Hip Touch e/s + 30 Sec Plank Hold
1 Min Rest

5 Rounds | 12 Min Cap
10 x Alternating Dumbbell Snatch at 25/17.5kg
20/16 Cal Bike
8 x Burpee to Broad Jumps
1 Min Rest
–
3 Min Rest
–
5 Rounds | 12 Min Cap
6.6 x Single Arm Overhead Reverse Lunges
20/16 Cal Ski/Row
6 x Alternating Single Arm Devils Press
1 Min Rest