For Time: 20-18-16-14-12-10-8-6-4 repsOne Arm DB Hang Snatch (alt.)V-Sit Up

Every 2:00 x 12:00 (6 rounds): 50 Double Under25 Air Squat

5 superset: 12 Crush Grip One DB Push Press15 Push Up6 One Arm Split Stance DB Row (right)6 One Arm Split Stance DB Row (left)

AMRAP 12:00 6 One Arm DB Thruster6 Burpees Over the DB6 One Arm DB Thruster6 Burpees Over the DB

5 rounds: 40 Double Under12 One Arm DB Clean & Jerk (alt.)

Rest Day.

For Time: 150 One Arm DB Hang Snatch (alt.)* *Every break perform 50 Double Under

AMRAP 12:00 12 One Arm DB Hang Clean & Jerk (alt.)8 Lateral Jump Squat

5 round: 8 One Arm DB Devil Press (alt.)20 Split Jump (alt.)

5 superset, not for Time: 8 Kneeling Crush Grip Strict Press8 Prisoner Knee-to-Standing8+8 Split Stance One Arm DB Row