10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 2 @ 90% of two rep.
12 Min AMRAP
800M Run Together
then in remaining time you go I go per movement
10 Single Arm DB Shoulder to Overhead (50/35)
8 Toes to Bar
6 Box Jump Overs (24/20)
1 Min High Pigeon On Box
1 Min Upward Dog