A. Not for time perform 4 sets of:
- 8 x Single Arm Press each arm (use only one dumbbell)
- Rest 2 minutes
B. AMRAP in 7 minutes of:
- 5 Pull Ups
- 10 Alternating Overhead Reverse Lunges (30kg Barbell)
- 10 Burpees Over the Barbell
C. AMRAP in 7 minutes of:
- 5 Handstand Pushups
- 10 Front Squats (43kg)
- 10 Burpees Over the Barbell
Results: Part A: 18kg Dumbbell. Part B: 3 rounds plus 5 Pullups and 10 Lunges. Part C: 2 rounds plus 5 HSPU and 10 Squats.