Warm Up
Couch
100 singles
3x
5 pushups
10 sit ups
10 frog jumps
10 squats
WOD 1
15 min AMRAP
5 man makers 40/20
15 dumbbell burpee box step ups 40/20 (dumbbell weight)
*Box height should be just below knees*
WOD 2
3 rounds
10 DB front raises
10 DB lateral raises
10 DB tricep extensions
Post
2x max ring hold for time
400m jog