1:00 Burpees

into...

EMOM x 4 MINUTES*
MIN 1 - :45 Single OH DB Press
MIN 2 - :45 Single DB Front Squats

EMOM x 10 MINUTES
MIN 1 - :50 Max DB Renegade Row
MIN 2 - :50 Max Airsquats

5x3min AMRAP

1 - 15 Jump Squats
      15 Jump Lunges

30 secs rest

2 - 90 secs Max Alt DB Snatch
      90 secs Max Burpee over DB

30 secs rest

3 - 8 Pushups
      8 Pike Pushups

30 secs rest

4 - 6 Reverse Burpee
      10 In-Outs

30 secs rest

5 - 10 Alt DB C&J
      10 Up-downs

3 min max effort plank