Unloaded
OTM for 16min:
Min 1) 10 KB Snatch + 5 Burpees
Min 2) opposite arm
Min 3) 10 DB Overhead Lunges + 5 Burpees – (lighter than KB)
Min 4) opposite arm
-rest 3min, then:
OTM for 16min:
Odd: 15/10 Cal Row or 13/9 Cal Bike (scale as needed)
Even:
Life: 3 Pullups + 6 Pushups + 9 Air Squats
Sport: 5 Pullups + 10 Pushups + 15 Air Squats