AMRAP x 7 MINUTES
7/7 Single Arm DB Bent Over Row
7/7 Single Arm DB Upright Row
:20 Plank Hold
7 Band Pull Aparts
7/7 Split Squats

EMOM x 12 MINUTES
MIN 1 - 3-5 Strict Top Down Pull-Up
MIN 2 - :50 DB Pull-Over*
MIN 3 - :25/:25 DB Goblet Split Squats

*Can complete from floor, WB, or bench. Keep weight Light-Moderate.

(No Measure)

AMRAP x 15 MINUTES
8 Ring Rows*
16 Single DB Back Rack Lunges (50/35)|(35/20)
8 Pull-Ups**
16 DB Slides

*Pull-Ups Optional.
**Strict or C2B Optional.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)