For time of:
4 Rounds of:
12 Alternating DB Squat Cleans
8 Alternating Single Arm Devil Press
4 Handstand Push-ups
Run 200m
3 Rounds of:
12 Alternating DB Squat Cleans
8 Alternating Single Arm Devil Press
4 Handstand Push-ups
Run 200m
2 Rounds of:
12 Alternating DB Squat Cleans
8 Alternating Single Arm Devil Press
4 Handstand Push-ups
Run 200m

Use one and the same DB for both exercises.


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Row 1000/800m
Rest 1min.
Row 250/200m

Station 2
EMOM for 6min of:
4-6 Handstand Push-ups

Station 3
AMRAP in 6min of:
6 Alternating Single Arm Devil Press
8 Alternating DB Squat Cleans
10 Sit-ups

Station 4
AMRAP in 7min of:
20/20 Single Leg Glute Bridge
20/20 Banded Side Steps

Station 5
AMRAP of:
20sec. Top of Ring Support Hold
20sec. Top of Pull-up Hold
20sec/20sec. Star Plank