20 Jumping Jacks
20 Mountain Climbers
10 No Push-up Burpees
+
2 Rounds:
:10 Passive Bar Hang + 5 Scap Pull-ups
5 Kip Swings
5/side DB Suitcase Deadlift
10 Alternating Crossbody V-ups
10 Alternating DB Power Snatch

Equipment Needed: DB

As Many Rounds and Reps as possible in 16 minutes:
3 Strict Pull Ups
6 Single Arm Devil’s Presses @ 50/35 lbs
9 Toes to Bars
12 AbMat Sit-Ups

*Kilo weights: 22.5/15kg
Top Scores – 6 Rounds
Minimum Goal – 4 Rounds

Scaled: 16 min AMRAP
3 Banded Strict Pull ups
6 Single Arm Devil’s Press – 35/25lbs (15/11kg)
9 Kipping Straight Leg Raises
12 Abmat Sit ups

Beginner: 16 min AMRAP
3 Leg Assisted Pull-ups
6 Single Arm Devil’s Press – 25/15lbs (11/7kg)
9 Hanging Kipping Knee Raises
12 Abmat Sit ups

Every minute for 9 minutes (3 alternating sets):
Set 1
Supinated Deadhang for 40 seconds

Set 2
5 Dumbbell Side Bends/side (Slow/controlled throughout)

Set 3
Rest

2 alternating sets of:
12 Dumbbell Lateral Raises
Rest as needed
12-15 Banded Face Pulls
Rest as needed