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
8.8 x Single Arm Dumbbell Hang Clean & Press
10 x Gorilla Row
1 Min Reverse Plank Hold
1 Min Rest

PERFORM

2 Rounds | 18 Min Cap
40/30 Cal Bike/Ski/Row
20 x Wall Balls at 9/7kg
10 x Dumbbell Hang Clean & Press at 22.5/15kg
20 x Burpees
40/30 Cal Bike/Ski/Row
2 Min Rest