Warm up 

Dumbbell complex warm up #3

3x 

1. Single leg deadlifts

2. Alt press 

3. Alt bent over row

4. Reverse lunge + rotation

5. Windmill (3 on each side)

6. TGU (3 on each side)

WOD

5 rounds of:

10 ALT DB snatches

30 single unders/ 15 DU

10 burpees

10 dips