Thrusted dumbells

strength:

Bent Over Row:

10reps x 4 sets

wod:

"Thrusted dumbells"

12min amrap

3-6-9-12-15-18…

dumbell thrusters

pull up\ jumping pull up\ banded pull up

rx'd- 45 lbs\ 35 lbsx2

intermediate- 35lbs\25 lbs

beggimers- 10 kg\5 kg

checkout:

3sets of

  hollow hold for 5 sec + strict v up for 15 reps

1min plank