Warm-up
5 EMOM
20 high knees
20 butt kicks
20 squats
:20 plank hold
20 high knees
20 butt kicks
20 squats
:20 plank hold
Metcon
A.) EMOM x 10:
Odd- :20s Barbell Strict Press + :20s Barbell OH Hold
Even- :20s DB Front Raise + :20s DB Front Raise Hold
Odd- :20s Barbell Strict Press + :20s Barbell OH Hold
Even- :20s DB Front Raise + :20s DB Front Raise Hold
B.) 24 AMRAP
:
12 DB cleans
12 DB push jerk
12 Box jumps
12 DB High Pulls
12 DB Lat Raises
12 Broad Jump