Disclaimer and warm up. 1 minute of exercise for 4 exercises (15 seconds transition time), and 1 minute of rest but 3 burpees during the 1 minute of rest. We had med-heavy weights and did 6 rounds total.

Snatch-l, snatch r, bicep curls, thrusters, burpees/REST

chest fly, chest press, skull crushers, bent over rows, burpees/REST

SL RDL- R, SL RDL-L, Squats, Sumo squats, Burpees/REST

Split squats- r, split squats l, side lunge r, side lunge, l, Burpees/REST

Overhead march, Wood chop, r, Wood chip, l, plank pull- through, Burpees/REST

Cool down

Name or Rama

COT