Warm up:
Run 400
2 Rds.
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Every 2 min
Bench Press
5 x 5 Increase 5-10 lbs

Barbell curl
3 sets till failure

Workout:
18 Min EMOM
1. Run 200
2. 30 Wall Balls
3. Rest
4. Bike 30/15
5. 20 DB Snatch 50/35
6. Rest

Cool Down:
:30 Lat stretch
:30 Shoulder Opener
:30 Door Stretch ea.
:30 Lunge right
:30 Down dog
:30 Lunge left