AMRAP x 8 MINUTES
50 Single-Unders
100m Jog
10 Alt. Deadbugs w/:02 pause in extension
200/150m Row
10 Alt. Step-Ups

3 SETS FOR QUALITY
10-15 Single DB Supinated Front Raise
20 DB Z-Press

-Rest As Needed b/t Sets-

(No Measure)

FOR TIME
100 Double Unders
800m Run
600/500m Row
40 Alt. V-Ups*
20 Box Jumps (30/24)|(24/20)
100m DB Suitcase Carry (Athlete Choice)**

*1 Rep = R Side + L Side.
**DB weight should be Heavy.

(Score is Time)

IN TEAMS OF 2...

FOR TIME*
200 Double Unders
800m Run
1200m/1000m Row
160 Alt. V-Ups
40 Box Jumps (30/24)|(24/20)
200m DB Suitcase Carry (Athlete Choice)**

*P1 works while P2 holds one Heavy DB in any position. Split work as needed on DU, Row, V-Ups, Box Jumps. Single DB can not go to the ground the entire workout. If DB touches ground, both partners must complete 200m Run. The 800m Run (DB does not go on the run) and 200m DB Carry should be completed together, alternate DB as needed.
**DB weight should be Heavy.

(Score is Time)