A1) 10-12 Crossbody Single Arm DB/KB Deadlift , rest :30 between side
A2) :30-1:00 Dual KB Deadbug
rest 1:00 x 3

B) 10min EMOM
Even: 10 DL 155/115 135/95
Odd: 12 Burpees

C) 9 min AMRAP
200m row / 15/12 cal AD
6 DB HPC + OH / arm (50/35) (40/25)
12 Single arm DB OHS

D) CORE
6-8 (each side) Banded Palloff Rotations
30-50ft seal walk
KTB Around the Worlds TEMPO, moderate weight
Rest as needed x 4 sets

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