Then for 10 mins cycle through:
4 Inchworms
8 Down Ups
8 Empty Barbell Strict Press
8 Push Presses
5 Single Arm DB Push Press + 5 Split Jerks (left arm)
5 Single Arm DB Push Press + 5 Split Jerks (right arm)
12/9 Cal Assault Bike or 15/10 Cal Row
8 C2B Pull Ups / 12 Pull Ups / 16 Ring Rows
Immediately into:
Partner AMRAP x 10 mins:
12/9 Cal Assault Bike or 15/10 Cal Row
7 Hang Clean & Jerks (135/95 – 95/65 – 75/55)
Immediately into:
Partner AMRAP x 10 mins:
12/9 Cal Assault Bike or 15/10 Cal Row
6/side Overhead Barbell Lunges (135/95 – 95/65 – 75/55)
Complete 4 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Rows
10-12 Barbell Curls (T2120)
Rest 2 mins
Complete 3 sets of:
10-12 DB Pull Overs (T2120)
15-20 Horizontal Ring Rows
10-12 Supine DB Triceps Extensions (T2120)
Rest 2 mins
Complete 2 sets of:
20 DB Reverse Flys
5 Push Jerk at 70-75% of your 1RM.
Pause for 2 secs in each dip.
Choose one weight for the final 2 rounds.