WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
8 x Hand Release Push Up (2 Sec Hands Off Hold)
6 x Mini Band Shoulder Walk Out
TRAIN
3 Rounds
12 x Dumbbell Strict Press (20X0) RPE 8
30 Sec Rest
30 Sec MAX Banded Push Up RPE 9
2 Min Rest
PERFORM A
8 Min AMRAP
12 x Single Arm Bent Over Row L at 22.5/17.5/12.5kg
12 x Single Arm DB Push Press L
20m Single Arm Overhead Carry L
20m Single Arm Overhead Carry R
12 x Single Arm DB Push Press R
12 x Single Arm Bent Over Row R
–
2 Min Rest
PERFORM B
6 Min AMRAP
15/12 Cal Erg
5 x Devils Press at 22.5/17.5/12.5kg