Warm Up
A- Mash lats + quads/ 3x 7 lateral lunge 7 ring rows
B- Single Arm DB Warm Up #1
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)
Skill
Weighted pull ups/Dips/ single arm OH lunges
WOD
20 minutes with the same DB
(No measure)
5 weighted pull ups
20m OH lunge (L)
10 weighted dips
20m OH linges (R)
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