Warm-up

A: Warm-up (No Measure)

EMOM X 4 min

5 Hand Release Push Ups

10 Shoulder Taps (5R/5L)

15 Lateral Hurdle Hops or Tuck Jumps

Strength

B: Metcon (Weight)

5 rounds

Every 3 Minutes, for 15 Minutes

5 Dumbbell Strict Press (2111)

10 Dumbbell Push Press

20 Goblet Hold Reverse Lunges

:30-45 Hollow Rocks or Hollow Hold

Score=DB press weight

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 min:

20/16 Calorie Row

15 Dumbbell Thrusters (Unbroken)

Rest 2:00 and repeat

Score = Total Rounds and Repetitions