A) Open Gym
B) 30 Min AMRAP
2 Min Row
1 Min Dual KB Front Rack Hold @16/12KG /Hand
1 Min Single Unders
1 Min KBS @16/12KG
C) 18 Min EMOM
MIn 1 – 2 DB Strict Press + 2 DB Push Press
Min 2 – 5 Pronated Ring Rows + 5 Push-Ups
A) Open Gym
B) 30 Min AMRAP
2 Min Row
1 Min Dual KB Front Rack Hold @16/12KG /Hand
1 Min Single Unders
1 Min KBS @16/12KG
C) 18 Min EMOM
MIn 1 – 2 DB Strict Press + 2 DB Push Press
Min 2 – 5 Pronated Ring Rows + 5 Push-Ups