Prep:
3min Easy Row
+
Joint Mobility

Fitness

A. EMOM10

1-4 UB sHSPU

Aim for sets you can maintain the whole time. NO Kipping.

B. 4 Sets:

6 DB Push Press (pause 2 sec in dip)
8/arm Parallette Supported SA DB Rows 10X1
rest 90 sec

C. For Time:

500m Row
5 Devil Press 50/35 /hand
10 Burpees over DBs
15 Box Jump Step Down 24/20
75 DU
15 Box Jump Step Down 24/20
10 Burpees over DBs
5 Devil Press 50/35 /hand
500m Row

Time Cap = 10min

 

Essentials

A. EMOM10

4 Strict DB Press 20X2

Pick tough weights across

B. 4 Sets:

6 DB Push Press (pause 2 sec in dip)
8/arm Parallette Supported SA DB Rows 10X1
rest 90 sec

C. For Time:

500m Row
5 Devil Press 35/20 /hand
10 Burpees over DBs
15 Box Jump Step Down
75 Single Unders
15 Box Jump Step Down
10 Burpees over DBs
5 Devil Press 35/20 /hand
500m Row

Time Cap = 10min

Pick challenging hieights on box