5 min AMRAP:
100 double-unders
6 DB snatch, alternating (100/70)
+
(Rest 5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
Accumulate 10-20s/arm single-arm hang from rope
+
(Rest 3-5 min)
+
3 rounds:
10 overhead squats (115/75)
5 burpee broad jumps
10/arm DB overhead squats (80/55)
5 burpee broad jumps
-Rest 2 min
+
(Rest 3-5 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
20 pistols, alternating