3-2-1-DONE

Equip: DBs (a: 25/20, i: 20/15, b: 15/10), Bar (95/65), Barbell Reload Plates (135/95), Mat?

WARM-UP:

*Active Stretch 

3 Rounds:

*10 x Overhead Air Squat

*10 x alt. Lateral Lunge

*10 x Triangle Push-Up

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SET #1 (13 min.) (SCORE = Total Reps):

2 Rounds -

*3 min. AMRAP: Sideways Atomic Man Maker (fly L - push up - fly R - p-up - fr. rack lat lunge R/L)

*2 min. AMRAP: Pressing Snatch Balance (95/65)(sub: alt. DB Sotts Press)

*1 min. AMRAP: Star Jump

-1 min. REST b/w rounds 

SET #2 (13 min.) (SCORE = Total Reps):

2 Rounds -

*3 min. AMRAP: DB Split Squat Snatch

*2 min. AMRAP: Wall Walk

*1 min. AMRAP: Deck Squat-Tuck Jump 

-1 min. REST b/w rounds

SET #3 (13 min.) (SCORE = Total Reps):

2 Rounds -

*3 min. AMRAP: BB Bent Row+Deadlift+Hang Clean+Push Press (135/95)

*2 min. (1 min. ea.) AMRAP: BB (Back Rack) Split Squat Plyo (135/95)

*1 min. AMRAP: Hollow Hold + alt. DB Chest Press 

-1 min. REST b/w rounds 

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TIMING CHEAT SHEET:  0-3-5-6-7-10-12-13 min. mark