- RX -
AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)

- INTERMEDIATE -
AMRAP 12:
10 DB snatches (25/35 lb)
8 burpee box jump-overs (20/24 in)

- BEGINNER -
AMRAP 12:
10 DB snatches (15/25 lb)
6 burpee box step-overs (12 in)

1 set:
200-m jog

1 set:
:30 box step-ups
10 DB RDLs
10 DB goblet squats
5 single-arm DB shoulder presses/arm

1 set:
:30 box step-overs
10 DB bent-over rows
5 single-arm DB thrusters/arm
5 DB windmills/arm

1 set:
:30 box jumps
5 DB complexes/arm
- 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill.

Post-workout:
1 set:
400-m single-arm DB overhead carry
- Use workout DB.
- Switch hands as needed.

Accumulate:
1:00 banded shoulder stretch/arm