STRENGTH
4 sets (1 set every 3 minutes)
6-8/side Half kneeling DB press (30X1 tempo)
8-10/side Staggered stance deadlift (use dumbbells)

WOD
AMRAP 12 minutes
6 Burpee to target
9 Jumping pull-up/ring row (Rx+: 4-6 strict or 9 kipping pull-up)
12 Single dumbbell box step-up@15/10 kg (Rx+: 60/50 cm, 22,5/15 kg)

Target: 6+ rounds

CORE
Tabata side plank
4x20"/10" alternating sides