Warm up:

3 rounds.

10 box step ups total

10 DB presses per arm

10 DB deadlifts per arm

WOD

2 rounds for time:

400 Meter Run

30 Single Dumbbell Box Step-Ups (24/20/16)

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35/25

Minimal/No Equipment version: Sub DB for ODD OBJECT

Cash out: Keep treating yourself to your go to drink!