4 Sets
16/12 Calorie Row
4 single arm dumbbell RDL (each side) (light/moderate)
3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
4 inchworms
4 half bottom burpees
4 spiderman lunge stretch (each side)
4 box jump with step down

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes