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
20 Min AMRAP
1:1 Work to Rest
20 x Dual Dumbbell Hang Cleans
14m Dual Dumbbell Overhead Walking Lunge
10 x Burpee Pull Ups
–
3 Min Rest
–
3 Rounds | For Quality
10.10 x Palloff Press
10 x Atomic Sit Ups
20m Suitcase Carry