3 x 9min AMRAP

9min AMRAP

2 alternating Dumbbell Snatches into 2 alternating single arm Overhead Lunges

2 sit ups

4 alternating Dumbbell snatch into 4 alternating SA OH Lunges

4 sit ups

6 alternating dumbbell snatch into 6 alternating OH Lunges

6 sit ups

8-8; 10-10; 12-12....

Keep increasing by 2 reps each round

Rx women: 15kg
Rx men: 20 kg

1 min transition

9min AMRAP

5 Calorie Row
5 burpees over the rower
10 calories Row
5 burpees over the rower
15 calorie row
5 burpees over the rower
20-5; 25-5....

Each round increase calories by 5 the burpees stay the same

1min transition

9 min AMRAP

5 wall balls
5 pull ups
10 wall ball
5 pull ups
15 wall balls
5 pull ups

Increase the number of wall balls by 5 reps each round the number of pull ups stays the same

Rx women: 14lbs or 6kg
Rx men: 20lbs or 9kg