0-4: 1-rep-max clean (all divisions)
4-6: rest
6-10: Max bar muscle-ups or Pull Ups or Ring Rows
10-12: rest
12-20: 8 min AMRAP
30 Double Unders
8 Left DB push press (50/35lb)
8 Right DB push press (50/35lb)
8 Lateral Burpees over DB
or
8 min AMRAP
20 Double Unders
6 Single Arm DB Push Press - Left - (50/35lb)
6 Single Arm DB Push Press - Right - (50/35lb)
6 Burpees
or
8 min AMRAP:
20 Single Unders
5 Single Arm DB Push Press - Left - (35/20lb)
5 Single Arm DB Push Press - Right - (35/20lb)
5 Burpees
Happy Birthday Garrett S!
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