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
2-4-6-8…
Dumbbell Floor Press at 22.5/15/12.5kg
Kettlebell Chainsaw Row e/s at 24/20/16kg
Supine Kettlebell Toe Touch
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2 Min Rest
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EMOM x 8 | 4 Rounds Total
Min 1: MAX Meter Erg
Min 2: 10 x Push Ups