SKILL

E.M.O.M x 12 MIN:

min 1= 5-10 STRICT TTB/ knees to chest/ bent knee raises
min 2= 5-8 jumping hips to bar/ jumping into arch and hollow
min 3= 3-8 BMU/ burpee TTB/ burpee knees to chest/ bent knee raises
min 4= REST

METCON-AMRAP IN 19 MIN

12 dual DB/KB OH lunges
4 BMU
12 dual DB/KB OH lunges
8 BMU

REST 1 MIN AFTER EVERY ROUND

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