All Levels:

A.) Super Set

Floor Press

5×10

Single arm Bent over Rows

5×8 (L/R) DB or KB

(55/35)

Function:

B.) 5 min AMRAP

5 DL (185/125)

5 HR Push-ups

rest 3 min

5 min AMRAP

5 DB Thrusters (30/20)

5 Burpees

Perform/RX:

B.) 5 min AMRAP

5 DL (225/155)

5 HSPU

rest 3 min

5 min AMRAP

5 DB Thrusters (35/25)

5 Burpees

Compete:

B.) 5 min AMRAP

5 DL (275/175)

5 HSPU

rest 3 min

5 min AMRAP

5 DB Thrusters (45/30)

5 Burpees

-Results to BTWB