AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar (single arm if you can)
– Use two dumbbells.

Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)

Coach’s notes:

Post rounds and reps complete for AMRAP and KB used for carry to comments