EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1 - 100m Run
MIN 2 - Alt. Bird Dogs
MIN 3 - Alt. DB Bicep Curls*
MIN 4 - Tuck Hold**

*Switch to a DB Gun Hold in Round 2.
**Switch to Sit-Ups in Round 2.

AMRAP x 18 MINUTES
100m DB Farmers Carry (35/20)|(20/15)
15 DB Hang Muscle Cleans
200m Run
25 Sit-Ups

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)

3 SETS
12-15 DB Zottman Curls
12-15 DB Pull-Overs
12-15 Rolling DB Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)