AMRAP 22:
22 Box Jump Overs
22 Wall Balls
22 Handstand Push Ups
22 Single Dumbbell Hang Clean & Jerks 22,5/15kg

Option

AMRAP 22:
22 Box Jump Overs
22 Wall Balls
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks

Warm Up

3 Rounds
0:30 Alternating Box Step Ups
0:30 Air Squats
0:30 Air Squats to Med Ball
0:30 Push Up To Down Dog

Dynamic Stretches
Round 1: Active Samson/Alternating Quad Stretch
Round 2: Active Spiderman/Downdog or Calf Stretch on Box
Round 3: Elevated Runners Lunge (foot on box)/Pigeon Pose on Box

0:20 Med Ball Squats
0:20 Med Ball Thrusters
5 Wall Balls

SINGLE DUMBBELL HANG CLEAN & JERKS
0:15 Alternating Deadlifts
0:15 Single Dumbbell Swing (each side)
0:15 Single Dumbbell Strict Press (hold dumbbell in two hands horizontally)