Warm Up:
2 Rounds
500m Row or 10 Cal ARM ONLY Bike
10 Wallballs
5 Medball Cleans

Strength- Bench Press-
10,9,8,7,6,5,4,3,2,1
No dilly dallying around.. 2 minutes rest between sets. Yes the short rest will affect the amount of weight lifted. We want you to add weight every 2 sets. This will end up being more like a wod.

Workout:
16 Minute Amrap
200m Farmers Carry 50/35 INT-35/25 BEG-25/15
10 Dumbbell Hang Power Cleans 50/35
10 Dumbbell Strict Press 50/35
***Want a challenge? Use Kettlebells instead of DBs***
–Coaches Notes–
The DBs will be testing your core stability and strength, make sure you have everything nice and braced(Like someone is going to punch you in the stomach) while doing all 3 movements, from just walking in the carries, maneuvering the DBs both to your shoulders and over head. The Strict Press should be the same concepts as with a barbell and avoid popping your butt out and pressing the DBs outwards.

**Optional Accessory Work:**
Option 1:
Overhead Carry
3x100m
Use DBs or KBs. If you’d like something a little harder use 1 lighter KB and go at a single arm carry. ((Video Posted Below))
Rest as needed between sets.
Option 2:
Dead Bar Hang
Build to 2-3 Minutes
Try to pay attention to how active you are or are not keeping your shoulders during the hang. You want a good balance of tensions.
Break the minutes up however you need to.
Option 3:
Cossack Squats
3×12 Each Leg
If you need a little assitence to get all the way to depth make sure to set up by the rig or use a band to help.
Rest as needed between sets.