10 rounds total ( 5 of each!)
90 sec on 1 min rest
Odd rounds:
50 DU
15 handstand push-ups
AMRAP
Dumbbell shoulder-to-overheads
50/35
Even Rounds:
15 DB DL
15 DB Front Squats
AMRAP Burpees to a 25lbs plate
10 rounds total ( 5 of each!)
90 sec on 1 min rest
Odd rounds:
50 DU
15 handstand push-ups
AMRAP
Dumbbell shoulder-to-overheads
50/35
Even Rounds:
15 DB DL
15 DB Front Squats
AMRAP Burpees to a 25lbs plate
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows