Conditioning: EMOM 16 min.
min 1: max. rep single arm devil's press in 30-40 seconds
min 2: max. rep medicine ball sit ups in 30-40 seconds
min 3: max. rep dumbbell burpee box step ups in 30-40 seconds
min 4: max. rep hanging l-sit raises in 30-40 seconds
WOD: Teams of 2 complete AMRAP in 20 minutes
Athlete A: 12 double dumbbell hang squat clean
Athlete B: overhead plate hold
(then rotate)
Athlete A: 12 hand release push ups
Athlete B: plank
(then rotate)
Athlete A: 12 burpee
Athlete B: max. rep medicine ball russian twists
(then rotate)
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