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