FBB

3 Sets

10 Alternating DB Single Leg RDL
6 Cross Body DB Muscle Snatch/arm 4 Kneeling Jumps
15sec Row Acceleration
(increase pace every 5sec)
rest as needed

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A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 45sec x 4 Sets (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 45sec x 4 Sets

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B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 45sec x 4 Sets

B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 45sec x 4 Sets

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C) 3mins AMRAP High Effort:

10/8 Cals Assault Bike
5 Dumbbell Bench Press 65/45lbs rest 2mins
NOT FOR TIME
15 Wall Walks
*Quality Position Focused
rest 2mins
3mins AMRAP High Effort
10/8 Row Cals
5 Strict Toes to Rings