FloTraining Workout of the Day 2/24 & 2/25/17

Depending on when you're doing 17.1, here are your workouts. If you do 17.1 on Friday, do the other workout on Saturday or vice versa.

17.1

For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

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AMRAP 25 minutes:
800m run
20 shoulder to overhead (135/95)
20 pull ups
40 air squats