A. AMRAP 8:

 

8 WBS

8 V-Ups

8 DB Push Presses

 

B. 4 Sets of(2:00min):

 

:15s Bumper Plate Front Delt Raises

:15s Bumper Plate Triceps Extensions

 

C. 2 Sets of:

 

1:00min 2xKB Dimmel Deadlifts

 

D. EMOM 8(4 Sets):

 

Even: 5 KB Leg Extensions L + 5 KB Leg Extensions R

Odd: 5 Banded Hamstring Curls L + 5 Banded Hamstring Curls R

 

E. Find 1 RM OA DB Push Press.

 

When working up always attempt on your weaker side first. Think of Strongman Circus Dumbell event. 

A. OHS

 

5-5-5-5-5

 

B. „Fran“, for time:

 

21-15-9

 

Thrusters 40/30kg

Pull-Ups