16 EMOM

1. 8-12 Dual Dumbbell Bench Press (rpe 6-7)
2. 8R+8L Single Arm Kettlebell Bent Over Row (24/16 kg)
3. 12R+12L One Arm Plate Deficit Push Up
4. Max “Unbroken” Bar Hang L-Sit Hold

METCON

“Seventh”

7 Rounds AMRAP

1:30 work / 0:30 rest

7 Dumbbell Goblet Front Squats
7 Chest to Bar Pull-ups
7 Dumbbell One Arm Push Press(R)
7 Toes to Bar
7 Dumbbell One Arm Push Press(L)

Rx; 22,5/15 kg

Score: Rounds+Reps

BONUS