Warm Up: 3 Rounds Of:

7 DB Front Squats @light DBs

7 DB Push Press @light DBs

5 Inch Worms W/Push Ups

30 Second Dead Hang

Strength: 4X8 Reps Of Seated DB Press (3 seconds on the way down of each rep).

*Weight is across for all sets.

After each set: 100 meter Front Rack Carry @2XKB AHAP

WOD: 12 minutes EMOM Of:

#1: 14 Alt DB Snatch @22.5/15kg

#2: 3-6 BMU (Beginners: Burpee Pull Ups)

#3: 14 Wallball Shots @20/14lb