Home Workout

Warm-up: AMRAP in 6 minutes of
30 Jumping Jacks
20 Air Squats
10 Alternating Single Arm Side Plank (Look at hand in the air)

WOD: For Time -CAP 16 minutes
150 Single Arm Dumbbell Thruster 35/50/object
EMOM (on top of the minute)
5 Lateral Burpees over Dumbbell

Scaled Version:
150 Squat Jumps
EMOM (on top of the minute)
3 Burpees

At the start of the clock, the athlete must perform 5 lateral burpees jumping over the dumbbell or 3 burpees. Once the athlete is done the with burpees, the athlete may pick up the dumbbell and begin performing single arm dumbbell thrusters. The athlete is allowed to swap arms as needed. The athlete score will be the time it takes to complete the 150 Single Arm Dumbbell Thrusters or 150 jumping squats.