For 5 cycles: AMRAP in 3 mins of:

12 AbMat Sit-ups

10 Alternating Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

8 Alternating Single Arm Devil Press, 50/35 lbs

Rest 3 mins between each cycle. For each cycle continue the AMRAP.

Pick up where you left off after each amrap
Dumbbell can be held in any way ( Farmers hold, Front Rack, Goblet, Shoulder, Back Rack)

MODIFICATIONS

SINGLE DUMBBELL BOX STEP UPS
Decrease Reps
Decrease Load/No Dumbbells
Step Back Reverse Lunges/Jumping Lunges

SINGLE ARM DEVILS PRESS
Decrease Load/Reps
Burpee or DB Snatch