A. Three sets of:

Single-Leg Deadlift w. DB x 6-8 reps each leg @ 3011

Rest 30 seconds between legs, rest 60 seconds after

Seated One Arm DB Press x 8-10/side

Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters

10 Alternating Single-Arm DB Snatches

20 Jumping Lunges

17.30 Gymnastics

25min AMRAP for quality of:

15sec./15sec. Single Arm FLR(in Rings)

5/5 Standwaage

2-4 Forward Rolls

10 Air Squats on Foam Roller/Advanced: 5/5 Pistols on Foam Roller

10 Strict Pull Ups