AMRAP x 14 MINUTES
14 Alt. DB Snatches (50/35)
14 Single DB Lunges*

*Hold DB in front rack with both heads of DB touching body.

(Score is Rounds + Reps)

3 ROUNDS
5/5 SA DB Curl to Arnold Press
8/8 Split Squats
10 Scap Pull-Ups or 10 DB Bent Over Rows
10 Scap Push-Ups
5 Up-Down Broad Jumps

EMOM x 8 MINUTES
MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 - Practice Full Climb or Scaling Option

(Score is Load)

EMOM x 15 MINUTES
MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 - 200/150m Row
MIN 3 - 2-3 Rope Climbs

(No Measure)

FOR QUALITY*
100 Reps Banded Face Pull
100 Reps Banded Lat Pull Down
100 Reps Banded Tricep Ext
100 Reps Banded Kneeling Crunch

*Break up reps/sets in any order. Use medium sized band for all...need to be able to get at least 15-20 quick reps of each at a time when fresh.

(No Measure)