workout of the day.
A.
Every 8 minutes, for 40 minutes (5 sets) for times of:

Alt. One Arm DB Snatch +
2 Lunge Steps w/DB Overhead x 10 reps

Boxjumpovers x 10

Run 400 Meters

B.
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds