PART 1
EMOM X 9`
Heels Elevated Goblet Squat
Dumbbell Goblet Squat
Squat Hold, 45 secs
PART 2
5 rounds, 1 min per station, for max reps of:
Air Squat
Russian Dumbbell Swing
Double Under
[ 2 Dumbbell Squats + 1 Dumbbell Thruster ], pick load
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.