Warm-Up

3 Sets:

100 Meter Jog
6 Dynamic Scorpions
10 Pineapple Pickers
6 Dynamic Pigeon

WOD

20 Minute AMRAP:

800 Meter Run (20 reps)
25/20 Hand Release Push-Ups
20 Alternating Single-Arm DB Snatch 50/35
400 Meter Run (10 reps)
25/20 Hand Release Push-Ups
20 Alternating Single-Arm DB Snatch
200 Meter Run (5 reps)
25/20 Hand Release Push-Ups
20 Alternating Single-Arm DB Snatch

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Sweat Class

Warm-up

2 Sets:

20 jumping jacks
10 pineapple pickers
10 banded pull aparts

WOD
5 rounds:

:30 work/ :30 rest

Row/bike/run
Deadlifts
Sit-ups
Pull-ups/rows