5 Min AMRAP
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.