Strength

Every 90seconds for 8 Rounds (12mins)
Round 1: 10/5lbs each hand
10 Front Raise 
10 Lateral Raise
10 Rear Delt Flys
Round 2: 15/10lbs for russian twist
10 Reverse Crunches
20 Russian Twists

Goal is to perform each round unbroken, choose weights accoringly. 

WOD

8min AMRAP
10 DB Hang Clean & Jerks 50/35 (5R+5L)
5 DB Goblet Squats 50/35
5 Chest to Bar Pull-ups

Comp HW

4 Rounds (each for time)
6 Box Jumps 30/24
6 Alternating Pistols
Rest 90sec

Not for time
3x10 Bulgarian Split Squats each leg

Comment

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