Monday
A. 3 rounds for time
Row 400m
30 DB goblet squats @ 50#/35#
20 V-ups
10 Single arm DB devil press
*24 minute time cap
B. 3 sets
25 Superman
15 kb horn bicep curls
Essentials
A. Front squats to a box x 4 sets of 6; 3 sec lower down; build to a moderate set
B. AMRAP 5 min for 3 sets
Row or bike 8/6 cal
10 ring rows
10 alt DB snatch
Rest 2 min between sets