Workout of the day

Move

For Time:
3 Rounds:
12 Alternating DB Power Snatches
10 Box Jumps

3 Rounds:
12 Knee-Raises (Or Sit-ups)
10 Burpee + Box Jumps (Or Step-ups)

3 Rounds:
12 Goblet Walking Lunges
10 Goblet Box Step-ups (Or Lunges)

50 Shoulder Taps

“CanWest Qualifier #3”

For Time:
3 Rounds:
20 Power Snatches @ 75/55
10 Box Jump Overs @ 24/20

3 Rounds:
20 Toes-To-Bar
10 Burpee Box Jump Overs

3 Rounds:
50’ Dumbbell F.R. Walking Lunges @ 50/35
10 Dbl. DB Box Step-Overs

100’ HS Walk (Or Bear Crawl)

Stimulus

Looking to complete three, 3-round couplets, no breaks, followed by a “cash out” of some form of core+shoulder work. 18 minute cap.