Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 mins

then:

AMRAP 15 mins of:
400m Row (or Run)
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

Then:

EMOM for 6 mins:
Min 1 – 8-10 Supine Ring Rows @ 2111
Min 2 – 45 Second Prone Plank Hold

Post weights and rounds completed to comments.

Crazy.jpg

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