15m - Dynamics

10m - Movement Prep

MetCon - 10m amrap:

10 OH DB Lunge Steps, alt legs (5 right arm, 5 left arm)

10 1 Dumbbell Deadlifts (5R arm, 5L arm)

5 Ring Muscle Ups

*Rx is 75/50. 1 Dumbbell for each movement.

*The DB OH Lunges will be done with 1 dumbbell, just like seen at regionals.