A) 4 sets/super set:
16 Db/kb alt lunges
4 Tempo front squats (4-5 seconds on way down)
–
B) 5min AMRAP:
50 Single db alt hang snatches – up to 22.5/15kg
30 Burpees
10 Muscle ups
–3:00 min rest-
5min AMRAP:
100 Double unders (or 50 lateral hops)
50 Shoulder to overhead @L1=30/20 – L2=43/30kg – L3=52/35kg
25 Burpees
-3:00 min Rest-
5min AMRAP:
100/70 Cal row
Max lateral burpees in time remaining
