Warmup:

8:00 AMRAP:

30’ L-arm DB suitcase carry

30’ R-arm DB suitcase carry

5 L-arm DB deadlifts

5 R-arm DB deadlift

5 Push Ups w/DB in R-hand

5 Push Ups w/DB in L-Hand

6 Alt 1-arm Devil’s Press

WOD:

EMOM 36:

Min 1 – 8 Devil’s Press (50/35)

Min 2 – 8 Dual DB Power Cleans

Min 3 – 100’ Dual DB Farmer’s Walk

Min 4 – Rest

Videos courtesy of CrossFit Federal Hill and CrossFit HQ, respectively.

Make your goal to be done with each minute’s work in 45 seconds or less.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Iron Cross – 1 Min per side

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness