21-15-9
Bench Press (3/4 BW)
Tempo Push-Up (2 sec down, explode up, 2 second hold @extension)
100m Farmer Carry @70/53 or some heavy ass shit
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AMRAP 12
12 DB PP @40/20
12 Burpees
12 DB Front Squats
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2 rounds
30 Alternating ISO Hold DB Curls ("resting" arm holds DB at 90 degrees)
30 Alternating Plank Knee To Elbow (Cross Body)