STRENGTH
EMOM, for 10 minutes, complete:
3-5 Dumbbell Snatches/Arm

Rebecca and I did this last week and we went heavy and it was tough. If you did Murph yesterday allow youself just to stay at a moveable weight for the duration. Add weight based off of how you feel. Don’t discount how difficult dumbbells can be.

EMOM, for 10 minutes, complete:
3-5 Dumbbell Power Cleans

Similar mentality as the snatches.

CONDITIONING
In 10 minutes complete:
1 minute Plank Hold
Then AMRAP, in remaining time, of:
25 Russian KB Swings (53-70/35-53)
25 Sit-Ups
25 Russian Medball Twists (L+R=1)

You’ll only perform the plank one time, then 9 minutes to AMRAP the rest.