Warm-up

Run 1K (Optional)

Strength / Skillwork

Bench Press
8-8-8-8-8
40-50-60-70-80%

WOD

:20 On / :10 Off, 8x through, Alternating movements
[40 Intervals]

• DB Snatch (Same arm for whole interval)
• 5 yard Side Shuffles
• Box Jumps
• Calorie Bike (x2)
• Rest Interval (Every 5th interval)

Rx+: 45/30# DB, 24/20″ Box
Rx: 35/20# DB, 20/18″ Box
Calories on the Bike count as 2 reps
Do NOT drop DBs
Start on any exercise, but the rest interval is every 5th interval regardless of where you start.

Elements

:20 on / :10 of, 8x through

• Lunges
• Push-ups
• Russian Twists w/ 15/10# plate
• Ring Rows