Warm up.
9min on the minute every minute.
1. 30sec Inch worm to Down dog.
2. 30sec Curtsy squats.
3. 15sec/side Side plank.

Conditioning.
A. 10min Amrap.
200m Row/Ski (400m Bike).
20 DB Snatch 22.5/15kg (Switch hands every 5 reps).
10 Single arm Overhead reverse lunge (Alternating).

Rest 5min.
Clean equipment and set up for workout.

B. 10min Amrap.
8 No push up Down/Up.
16 Barbell Thrusters 20/15kg.
32 Double unders.

Clean equipment.

Cool down.
60sec/side Pigeon pose.
60sec/side Twisted cross.