8 sets of:
90sec. on 2:30min off
1. AMRAP of:
30 DU´s (sub with SU, Jumping Jacks)
10 single arm DB/KB-Hang Squat Cleans (sub with backpack)
10 single arm DB/KB Push Press (5 each arm - sub with backpack push press-5 each shoulder)
2. AMRAP of:
10 alt. single arm OH rev. lunges (scale to Front rack)
10 Burpee over DB
6 sets of 3min / 2min off:
1) AMRAP of:
10 alt. Step Ups with one DB/KB
20 single arm DB/KB STOH (split as needed)
10 T2B/V-ups
2) AMRAP of:
10 DB/KB Hang Squat Cleans (5/side)
10 Burpees over DB/KB
- goal is same score across the rounds or higher score from round to round, so start a little conservative -