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9 Min EMOM:
Min 1: 3 Windmill/arm, 3 Wall squat
Min 2: 60 Singles or 30 DU
Min 3: 3 DB Dead, 3 DB Clean, 3 DB FS, 3 DB Press
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use no more than 87%
15 AMRAP:
15 Dumbbell Push Press, 45/30 lbs
Dumbbell Waiter Walk, 45/30 lbs, 50 ft
Dumbbell Waiter Walk, 45/30 lbs, 50 ft
15 Dumbbell Front Squats, 45/30 lbs
Goal: 4+ rounds
Roll/Smash Upper Back
2 min
Couch Stretch
2 min/side
