Warm up
Banded warm up

10min AMRAP
20 Alt DB snatch
10 box jump
100m run
2min rest

8 min AMRAP
15 DB push press
10 ring rows
30 dubz
2min rest

6min AMRAP
10 DB curls
10 DB tri extensions
10 Front rack squats
2min rest

4 min AMRAP core
10 plank jacks
10 supermans
5 tuck jumps