WARM UP

2 Rounds | 10 Min Cap
10 x Worlds Greatest Stretch
6.6 x Kettlebell Bottoms Up Press
10 x Hand Release Push Ups

TRAIN

3 Rounds
6 x Dumbbell Strict Press + 6 x Dumbbell Push Press
10 x Banded Push Ups (12X1)
12 x Stick Crunches
1 Min Rest

PERFORM

4 Rounds | 20 Min Cap
4 Min Work : 1 Min Rest

Buy In:
4 x Dumbbell Strict Press at 22.5/15kg
6 x Hand Release Push Ups
4 x Dumbbell Strict Press

AMRAP
5 x Burpees
10 x Alternating Dumbbell Hang Snatches
20/15 Cal Bike/Ski/Row
20 x Dumbbell Deadlifts