DB AMRAP IRT at CC (How Many Acronyms Can 1 Blonde Squeeze Into a Title?)

EQUIPMENT: Set of DBs (a: 30/20, i: 25/15, b: 20/10), Rower

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*10 x DB Goblet Squat

*10 x DB Push Press

*10 x DB Plank Row

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In 10 Minutes:

*800m Run or Row

 AMRAP in Remaining Time:

 *5 x Burpee

 *10 x Push-Up

 *15 x Squat Jump

2 Rounds (no rest b/w rounds)(10 min. set) -

In 5 Minutes:

*400m Run or Row

 AMRAP in Remaining Time:

 *2 x Skin the Cat

 *4 x DB Squat Clean Thruster (thrust DBs OH as you stand up out of the clean catch)

4 Rounds (no rest b/w rounds)(10 min. set) -

In 2.5 Minutes:

*200m Run or Row

 AMRAP in Remaining Time:

 *DB Burpee 

In 10 Minutes:

*800m Run or Row

 AMRAP in Remaining Time:

 *5 x Dive Bomber

 *10 x Seated DB Shoulder Press

 *15 x DB Goblet Squat Jump