12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

12′ AMRAP
250m Row
10 Burpees Over Rower
10 Abmat Sit ups
500m Row
20 Rocket Jumps
20 V-ups

3’ Rest

12′ AMRAP
80 Jump Rope (30 DU)
8 DB Lying to Standing
8 DB Push Press
80 Jump Rope (30 DU)
8 Renegade Rows (Push up + Row each arm)
8e DB Snatches