Warm Up:

2 Rounds:

20 Jumping Jacks

:20 Straight Arm Plank

20 Alternating Plank Shoulder Taps

2 Rounds:

5 Knee Push-ups

20 Mountain Climbers (20 total)

10 Boot Strap Squats

Build: Legs

Every 3:00 x 4 sets
6-10 Rear Foot Elevated Split Squats (each leg)
10 Tempo Goblet Squats (3131)

Conditioning:

For Time (12 min Cap)
100 Double Tap Updowns

-EMOTM (including 0:00)
+2 alt. DB Snatch

*At the top of each minute you must perform DB Snatches. Each minute add 2 reps to the snatches

The workout is over when you finish all 100 updowns or 12 minutes, whichever comes first