FBB

3 Sets

5 Dumbbell RDL 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Row Acceleration (increase pace every 5sec) rest as needed

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STRENGTH SUPERSETS

A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 75sec x 3 (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 75sec x 3 sets

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B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 75sec x 3 sets 

B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 75sec x 3 sets

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NOT FOR TIME

C1.

5min AMRAP: 1-2-3-4-5-6....

DB Bench Press: M @65/45lbs F@ 45/25LBS
*5 Cal Row between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....
Wall Walks
*20 Double Unders between each set 

rest 2mins

5min AMRAP: 1-2-3-4-5-6....
Strict Toes to Bar
*5 Cal Assault Bike between each set