081009

I. DB Complex, 6x of each movement:
DL
Bent-over Row
Hi-pull Snatch (DBs touch floor)
Front Squat Push Press

4 x AMRAP in one minute
Rest one minute between intervals

II. 5R:
5x Deadlift @ 150% of bodyweight +
10x Ring Dip

III. Wall Ball @ 20# ball + Pull-up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each

IV. Row
3 blocks of 3x 20-sec work, 20-sec active recovery (>100m per work interval) Rest 2-3 min between blocks