For time

5+5 single arm devils press
30 db snatch alt
30 frontrack reverse lunges alt
1min rest

5+5 single arm devils press
20 db snatch alt
20 frontrack reverse lunges alt
1min rest

5+5 single arm devils press
10 db snatch alt
10 frontrack reverse lunges alt
50 goblet squat

Db: 50/35lb

Tabata 24 rounds 12 min
*dumbbell bicep curls
*tricep pulldown

Amrap 12 min
6x Push up
10x Wall Ball
10x Push press R arm
10x Push press L arm
13 cal row

Every 2 minutes
3 pos snatch

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

Workout(16)
:40 on :20 off x8
Alternate the following:
dumbbell/sandbag/barbell shoulder to oh
jump rope or double unders

Finisher
100 bicycles
1:00 min ham string stretch

100 rounds:
Air squat
Reverse lunge R
Reverse lunge L

Four sets of five kettlebell clean and jerks with KBs in both hands. Mark weight of single KB.

Five sets of four chin ups. Add weight if needed.

AMRAP 3

3 deadlift
3 hang power clean
3 S2OH

@80kg