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
12.12 x Single Arm Dumbbell Bent Over Row RPE 8 (11X1)
30 Sec Rest
12.12 x Single Arm Dumbbell Z-Press RPE 7 (11X0)
2 Min Rest

PERFORM

8 Min AMRAP
2 x Dumbbell Floor Press at 22.5/15/12.5kg
2 x Kettlebell Swings at 24/20/16kg
2 x Kettlebell Leg Raises e/s
Each Round: Add 2 Reps

2 Min Rest

EMOM x 8 | 4 Rounds Total
Min 1: MAX Meter Erg
Min 2: 10 x Push Ups