STRENGTH/SKILL
A. 12 min Alt EMOM; 4x each station
A1. SA Bent DB Row x3 each arm; 21x2 tempo: Build
F: 1DB Bent Over Row x5 20x1 tempo:
P/S: Single Arm DB Row x3 reps each arm; 20x2
A2. Strict HSPU Negatives x5 reps
F: Seated DB Press x8-10; 3010 tempo; build
P: Strict HSPU x5 negative
S: Strict Deficit HSPU x5, Negative
A3. Front Leaning Rest x30 sec
F: Push up plank
P/S: FLR on Floor or Low Rings
WOD
B. "All the Reps"
3 sets x 3 min AMRAP's (11min Total)
Run 200m buy in then remaining time AMRAP of:
Set 1: DB Man Maker
Set 2: Wall Ball
Set 3: Push Ups
Rest 1 min after each set
