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Modified for home workout with Dumbbells

 

EMOM x 10min (both in the same min)
8 Alt. DB Snatches 45/30
8 Burpees

Rest 5min.

EMOM x 15min
Minute 1.) As many Renegade Rows as possible 35/20s
Minute 2.) As many push-ups as possible
Minute 3.) Rest
*No rest. Try and stop about 15-20sec. before the next minute to get
rest. If you can handle working non-stop then just go for it!

Extra Credit:
100 Crunches with block/ med ball between knees
100 Reverse Crunches with block/med ball between knees

 

Recovery