Warm up-
16 Minute Amrap (4 rounds)
Minute 1-8 Burpees
Minute 2-12 Heavy Curls (6 each arm)
Minute 3-12 single dumbell tricep extension (over head)
Minute 4-30 Second hollow hold

Get space ready for wod and practice these new movements

8 Minute Amrap
10 Single Arm Hang Dumbbell Split Snatches 70/50
10 Toes To Bar
*must alternate arm every rep
Rest 4 minutes
8 Minutes Amrap
10 single arm hang dumbell clean and jerk
10 Bike or Rower Cals