Monday

Strength

A. 10 min Alternating EMOM
Min 1 - Press Complex [Building]
Min 2 - :20 Top of Ring Row Hold

F. 6x DB Strict Press + 6x DB Push Press
P: 3x Press + 4x Push Press + 5x Push Jerk [All unbroken]
S: 3x Press + 4x Push Press + 5x Push Jerk [All unbroken]

Conditioning

B. 12 Min AMRAP
-12x Russian KB Swing
-12x Single Arm KB/DB Hang Power Clean [switch arms as needed]
-12x Single Arm KB/DB Shoulder to Overhead [switch arms as needed]
-50' Farmers /arm [100' total]
Rest :30 after each round

F. 8x each movement
P: DB
S: KB