WOD:

#smooth criminal

EMOM 20

Min 1: 8 Alternating DB Sit Outs (50/35lbs) Scale 35/20 *Scale to Alternating DB Snatch (10)

Min 2: :40 Plank

Min 3: 10-12 Alternating DB Across Chest Lunges (5-6 per leg) + 10-12 Crush Curls *Scale to No Weight Lunges if need

Min 4: 10 Burpees (Rx+12)

CASHOUT:

#arm fun

2-3 Sets
10 Barbell Curls
10 Reverse Curls w barbell

2-3 Sets
20 Bench Dips
12 Barbell Skull Crushers