Warm up

30 on/30 off x 10

Bike, ski, row

movement demo’s

WOD

7 minute AMRAP

• 8 T2B
• 8 H/R Press ups
• 8 single arm DB Push Press @ 15kg/22.5kg (4 each arm)

rest 3 minutes

7 minute AMRAP

• 7 R arm KB OH alternate lunges 16/24
• 7 L arm KB OH alternate lunges 16/24
• 14 Over the box Jumps @ 20″/24″

*scale the weight as needed*