For Time: 30-20-10 reps ofBurpees Over the DBOne Arm DB Power Clean (alt.)

AMRAP 4:00 x 3 rounds 7+7 One Arm DB Push Press7+7 One Arm DB High Pull14 Push Up 1:00 rest b/w round

3 rounds: 30 Double Under14 One Arm DB Thruster (right)14 One Arm DB Thruster (left)

AMRAP 8:00 8 DB Snatch (alt.)16 Split Jump

3 round: 50 Double Under25 Air Squat15 Push Up-directly into-3 round:30 Double Under15 Air Squat10 Push Up

4 round: 8 One Arm DB Hang Clean & Jerk (alt.)8 Burpees Over the DB -2:00 rest- 1 round:36 One Arm DB Hang Clean & Jerk (alt.)36 Burpees Over the DB

Rest Day.

5 round: 75 Double Under30 DB Snatch (alt.) 1:00 rest b/w round

6 supersets, not for Time: 12 Split Stance One Arm DB Row (right)12 Split Stance One Arm DB Row (left)24 Push ups 1:00 rest b/w sets.

6 rounds: 40 Double Unders14 DB Hang Cluster (alt.)14 V-Sit Up