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10092023

Strength: EMOM 16 min.


min 1: 8/8-10/10 alternating dumbbell bench press

min 2: 3-6 strict pull ups (2-3 pull up negatives)

min 3: 8/8-10/10 dumbbell split squat

min 4: rest!


WOD: AMRAP 20 minutes


12 double dumbbell push press

6x10m shuttle run

15 medicine ball clean

6x10m shuttle run

18 v-ups


rest :30

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