1. 14 DB Push Press
2. 15/12 Cal Row
3. 15 DB Thrusters
4. 40 DUs / 60 Singles
3000m Run
200 DUs / 400 Singles
In remaining time complete AMRAP of:
3,6,9,12, etc…
DB S2O (35/20)
DB Deadlifts (35/20)
200m Run
90 secs/side Pec Stretch
Then complete 2 sets of:
10/side Banded External Rotations (elbows at side)
10/side Banded External Rotations (elbows high)
EMOM x 9 mins:
1. 45 sec HS Hold / Box HS Hold
2. 3/side DB Turkish Get Ups
3. Rest
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)
2 x 25ft HS Walk / 4 Wall Walks
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 alternating DB Snatches (same weight as above)
200m Run
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 Single DB Alternating Step Ups (same weight as above)
14/10 Cal Row - 10/8 Cal Assault Bike
Complete 5 sets of:
2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups
20-30 secs L-Sit on Paralletes
Rest 90 secs
Complete 3 sets of:
10/side Incline Bench Alternating DB Bent Over Row
Rest 30 secs
45 sec Plate Pinch Carry
Rest 2 mins