WARM UP
2 Rounds | 10 Min Cap
200m Run or 1 Min Bike/Ski/Row
5 x Burpee Bar Touch
5.5 x Single Arm Romanian Deadlifts
30 Sec Hollow Hold
PERFORM
8 Min AMRAP
200m Run
15 x Alternating Dumbbell Hang Snatch
10 x Burpees over Dumbbell
–
2 Mins Rest
–
8 Min AMRAP
200m Run
12 x Alternating Single Arm Dumbbell Devils Press
10 x Box Jumps at 30/24″
PERFORM CONTINUED
2 Min Rest
–
8 Min AMRAP
200m Run
15 x Alternating Dumbbell Hang Snatch
10 x Burpees Over Dumbbell
12 x Alternating Single Arm Dumbbell Devils Press
10 x Box Jumps