Warm Up:

2 minutes continuous movement:

Row/Bike/Run

-then-

2 Rounds:

7 Jumping Jacks

6 Air Squats

5 Strict Press each side 

4 Lunges

3 Up Downs

Conditioning:

Chipper- For Time (20 Min Cap)

50 Single Arm DB Hang Clean and Jerk (5/side at a time)

50 Single Arm DB Lunge (OH or Front Rack)

50 Single DB Box Step Overs (alt legs each rep)

50/40 Cal Row (or 40/30 cal Bike or 800 m run)

50 Burpees

-go back up the chipper in reverse order-