9min on the minute every minute.
1. 30sec Inch worm to Down dog.
2. 30sec Curtsy squats.
3. 15sec/side Side plank.
A. 10min Amrap.
200m Row/Ski (400m Bike).
20 DB Snatch 22.5/15kg (Switch hands every 5 reps).
10 Single arm Overhead reverse lunge (Alternating).
Clean equipment and set up for workout.
B. 10min Amrap.
8 No push up Down/Up.
16 Barbell Thrusters 20/15kg.
32 Double unders.
60sec/side Pigeon pose.
60sec/side Twisted cross.