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

4 rounds: 100 Double Unders25 Burpees

AMRAP 12:00 8 One Arm DB Power Clean (right)8 DB Squat8 One Arm DB Power Clean (left)8 DB Squat

Rest Day.

3 rounds: 50 Double Under30 Prisoner Back Step Lunges30 Push Up

2 rounds: 30 Burpees Over the DB15 One Arm DB Snatch (right)15 One Arm DB Snatch (left)

For Time: 60 DB Squat30 One Arm DB Hang Clean & Jerk (alt.)40 DB Squat20 One Arm DB Hang Clean & Jerk (alt.)20 DB Squat10 One Arm DB Hang Clean & Jerk (alt.)

4 round: 40 Double Under20 Crush Grip DB Strict Press12 Crush Grip DB Biceps Curl

AMRAP 13:00: 4-8-12-…ecc One Arm DB Hang Cluster (alt.)After each set perform 8 Lateral Burpees

For Time: 50 One Arm DB Devil Press (alt.)