3 x 30

EQUIPMENT: KB (1.0), Heavy DBs (20-25 lb.), Box (20-24"), Rower

WARM-UP:
3 Rounds -
*30 sec. x Hollow Body Rock
*30 sec. x Plank: Double-Hand Hop to Double-Foot Hop
*30 sec. REST

MINI-WOD #1:
3 Rounds -
*30 x KB Swing
*30 x Squat-Thrust
*30 x DB Push Press
Early Finishers: AMRAP: *100m Row Sprint; 10 x Lateral Hop over end of rower (R and L = 1)
     (until all participants finish the 3 rounds above)

MINI-WOD #2:

3 Rounds -

*30 x Box Jump

*30 x alt. Single-Arm KB Sumo Deadlift High Pull

*30 x K2E (Hanging Knees-to-Elbows)

Early Finishers: AMRAP: *100m Row Sprint; 5 x Burpee

     (until all participants finish the 3 rounds above)