STRENGTH

Seated alt' DUAL KB/DB press

12-9-6-3 reps each hand
add weight every set, try to find your heaviest 3 reps
rest as needed between sets

METCON-E.M.O.M IN 16 MIN:

min 1= 7/7 single KB/DB clean
min 2= 7/7 single KB/DB squat
min 3= 12 single KB/DB box step up
min 4= 6/6 single KB/DB OH lunge

RX+ can go squat clean, box step over

RX KB weight=24/16 kg
RX DB weight=22.5/15 kg