“A. EMOTM 16 min:
1. 6 barbell rollouts OR 8 DB pull-overs
2. 2 per side KB or DB
1/2 turkish get ups (from the top).
Moderate to heavy load, but
controlled!
3. 10-12 rower pike ups
4. Rest

B. 12 min AMRAP @ a sustainable
pace:
– 12 Dual DB box step overs (rx:
40/25; fx: 30/20)
– 8 push-ups (perform variation that
allows you to complete these
in 1-2 sets)
– 4 power clean (rx: 165/113;
fx: 115/73)