8 EMOM

Odd: 6R+6L Single Arm Dumbbell Overhead Reverse Lunge (choose slightly heavy)

Even: 6R+6L Dumbbell Contralateral Single Arm Single Leg Romanian Deadlift (choose slightly heavy)

METCON

WOD
AMRAP 20:
10 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
20 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
30 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
40 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
50 Dumbbell Box Step-ups
15 Single Arm Devil’s Press
…
Add 10 Dumbbell Box Step-ups Each Round

*You can carry the dumbbell wherever you want.
Box: (60/50 cm)
Dumbbell: 22,5/15 kg

*Score = Rounds + Reps