5 rounds for quality of:

10 Single Arm Dumbbell Bench Press

6 Strict Toes-to-bars

Single Dumbbell Bench Press
Build in Weight each set

Strict Toes to Bar
– Strict toes to vicinity
– Strict knee raises

-Athletes may start on opposing exercises

8 rounds for max reps of:

max rep Dumbbell Renegade Rows, 50/35 lbs, 30 secs

Rest 30 secs

max rep Pull-ups, 30 secs

Rest 30 secs

– Athletes can start on opposing exercises in short on dumbbells

Dumbbell Renegade Rows (Push up + Row + Push Up + Row)
Reduce Weight
:15 elevated Push ups + :15 Alt Dumbbell Rows

Banded Pull-ups
Ring Rows