Warm up
50 High knees
50 butt kicks
30 Pass throughs
30 good mornings
30 jumping jacks

Strength
5 sets
5 sets of 3 squats with a 10 second hold at the bottom. this will be challenging no matter if you are using a DB or Barbell. Keep it on the lighter side no matter what.

Today is a series of 4 minutes amraps with a minute break in between each Amrap. Be sure to download Smart Wod Time ap to help you out with timing these.

Wod DB Version or KB version
1.) 4min. AMRAP:
25 American DB Swings 45/30lb (Overhead)
15 Burpees
Max 1-arm DB
Snatches from the hang in remaining time.
Rest one minute
2.) Same 4 minute workout, but DB
Clean and Jerks from the hang in remaining time.
Rest one mintue
3.) Same 4 minute workout, but DB
Goblet Squats in remaining time.
Score is the snatches, clean n jerks,
and goblet squats added together. The other stuff is not included.

—————————————————————————————————————————————————————————————————————————————–

Wod Barbell Verison
1) 4 min Amrap
15 Barbell snatches from the ground 95/65
15 Burpees over your bar
Max hang snatches with remaining time

2) Same first part but with remaining time max reps hang clean and jerks

3) Same first part but with remaining time max front squats

____________________________________________________________________________________________________________________________________________________________

Extra Credit:
3-4 Rounds:
10-12 DB Bicep Curls (25/15s or more)
immediately into;
10-12 DB Skull Crushers
Rest 1min.