Warm Up

6 min AMRAP

- 8 SA DB strict press (4 p/arm)

- 8 alt. DB snatches

- 10 strict sit-ups

- 2 wall walks   

Strength

EMOM 12

- 8 supinated barbell rows (light-moderate)

- 15 GHDSU or medball sit-ups

- 30 sec free HS or HS hold   

Conditioning  

For Time - cap 18min

20-16-10-6

- *Alternating DB GTO

12-11-10-9

- ring rows or bar body rows

*Suggested DB loads each round:

Round 1: 50/35

Round 2: 60/40

Round 3: 70/50

Round 4: 80/60

*These DB loads are going to get heavy. If the load is too heavy don’t continue to increase weight each round. Select weights that will be challenging each round but not impossible.