Warm Up: 30 Alternating Lunges

60 seconds Dead Hang

10 DB High Pull each arm @light DB

10 Yoga Push Ups

30 seconds HS Hold / Pike Hold

Strength: 16 minutes EMOM Of:

#1: 8 DB Bench Press AHAP

#2: 6 DB High Pull each arm (SLOW on the way down) AHAP

WOD: 14 minutes AMRAP Of:

20 Weighted AbMat Sit Ups @20/14lbs

20 Box Jump Overs @60/50cm

20 Alternating Lunges @2X15/10kg DBs in Front Rack