Strength/dumbbell conditioning: every 1.30 for 7 rounds

death by man maker (45/35)

(1-2-3,...,-7 reps of man maker)

WOD: AMRAP in 16 minutes

12 dumbbell deadlift (45/35)

150m run

8   power snatch (50/30)

4 bar muscle-up (x1.5 chest to bar pull-up/x2 pull-up)

Accessory: EMOM 6 min.

Min 1: 12-16 dead bug

Min 2: 6 front raise + 6 lateral raise

Min 3: 8 reverse fly