AMRAP 16 min
BB 95/65 DB 50/35
-10 pull ups
-8 BB upright rows does not have to be strict.
-6 each side step downs DB step up/downs (single leg L/R) 50/35 single DB
-6 each side single Arm Press
-10 box jumps
DB 35/20
3 rounds for time: 16 min time cap
15-Hammer Curls
16- renegade rows
15-DB front squats
15-burpees over DB
*posting score example
AMRAP: 95lb 5rounds+20r
metcon: #35 12:43
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a