AMRAP x 9 MINUTES
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)

EMOM x 21 MINUTES
MIN 1 - 12 Alt. DB Split Snatch (50/35)|(35/25)*
MIN 2 - 12/10 Cal Bike
MIN 3 - Max "Unbroken" Wall Balls (20/14) RXP (30/20)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats