Dumbell Rows and Presses, then eights of Snatch, Dip and Swing

Part A – EMOM for 10 minutes:

• Odd minute –  5 x Dumbbell Rows each hand @ 20kg
•  Even Minute – 5 x Dumbbell Press each hand @ 20kg

Part B – Then do AMRAP in 8 minutes of:

• 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
• 8 x Dips

Part C – Then for time:

• 80 x Kettlebell Swings

Results:  Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174.  Part C – 5:14, HR max = 172 / ave = 160.