10 DB Thruster (50/35)

10 DB Step Ups (24″/20″)

Rest 3  Minutes

5 Minute AMRAP

15/12 Cal Row

10 Burpee Over Rower

The AMRAPS are short sprints so keep the intensity up. The goal for the first is to hold onto the Dumbbell and make quick transitions between movements. Short rest breaks will likely be necessary.   Pick manageable sets from the beginning.

The AMRAP with the row should be around your 1000 m pace.  Use the time to get off the rower to catch your breath to be able to push through the burpees.