AMRAP x 5 MINUTES
2 Ring Rows or DB Bent Over Row
4 Scap Push-ups
6 Alt. Lunges w/ Twist
8 Step-ups or Air Squats

EMOM x 9 MINUTES
MIN 1 - 5 Strict Pull-ups or Elevated Ring Rows
MIN 2 - 5 DB Push-ups or Hand Release Push-ups
MIN 3 - 5 DB Tempo Goblet Squat (22X2)

(No Measure)

EMOM x 9 MINUTES
MIN 1 - 10 DB Upright Rows
MIN 2 - 7 DB Push-ups or Hand Release Push-ups
MIN 3 - 5 DB Tempo Goblet Squat (22X2)

(No Measure)

AMRAP x 15 MINUTES
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps (20)*

*20" for all athletes

(Score is Rounds + Reps)

AMRAP x 15 MINUTES
5 DB Deficit Push-ups
10 DBL DB Hang Snatch
15 Jumping Lunges

(Score is Rounds + Reps)