Work

5 Rounds:
30/24 Calorie Row
20 Single Dumbbell Hang Clean & Jerks @ 50/35 (alternating every 5)
10 Lateral Burpees Over Dumbbell

Recovery

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CompTrain

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks

*Start at 55% of Estimated 1RM Push Press and Build