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Tuesday, August 15, 2023


A. EMOM 12 minutes 

     min 1- Max strict Pronated pull-ups or ring rows in 30 sec 

    min 2- 8-10 Seated DB strict press @ 50#/35# per hand 

    min 3- Plank on elbows 45 seconds 

B. 10 minute AMRAP

12-8-4

Single arm DB hang snatches @ 50#/35#

Box-jump on and over 24"/20"

Push-ups

*after you finsh round of 4, go back to 12

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