EMOM X 8Mins
8 DB Burpees
10 DB Back Squats
8/8 DB Snatch
20 Glute Bridges

EVERY 4 MINS X 5
6 SINGLE ARM DEVILS PRESS
10 OVER AND BACK HOPS OVER DB
15 DB BACK SQUATS
10 OVER AND BACK HOPS OVER DB
6 SINGLE ARM DEVILS PRESS

4 GIANT SETS
1 MIN SUITCASE HOLD
30 SECS MAX DB SNATCH
1 MIN SUITCASE HOLD
30 SECS MAX DB SNATCH

12 MIN CAP

21-18-15-12-9-6-3
DB BACK SQUAT
TUCK JUMPS
MOUNTAIN CLIMBERS

3 MIN MAX EFFORT HOLLOW HOLD