WARMUP:
Coach's choice

WORKOUT:

"The Jackie Miller"

12min AMRAP
200m row
12 DB snatch (50/35, 35/20)
12 DB goblet squats
12 DB situps with overhead hold
"You go, I go" (split reps however you want)

2 min rest

9min AMRAP
150m run
9 burpee box jumps (24/20)
9 pull-ups
9 AKBs (24/16, 16/12)
”You go, I go" (split reps however you want)

2 min rest

6min AMRAP
For calories
Bike/row/erg
"Yo go, I go"

2 min rest

3min AMRAP
Max effort plank together