Megatron

WARM-UP
Banded Glutes
-into- 6 min AMRAP:

• 30 sec bike
• 5 Double DB Deadlifts (build across)
• 5 Double DB Hang Power Clean (build across)
• 5 Double Shoulder to Overhead (build across)

WORKOUT PREP
1 set:

• 5/4 Calorie Erg (at workout pace)
• 2 Dumbbell Deadlifts
• 2 Dumbbell Hang Power Cleans
• 2 Dumbbell Shoulder to Overhead

FIRE
For time (20min cap)

• 21-18-15-12-9-6
• Calorie Erg
• Dumbbell Deadlifts (22.5s/15s)
• Dumbbell Hang Power Cleans
• Dumbbell Shoulder to Overhead
  *Womens Calories (16-14-12-10-8-6)

WATER
15/10kg

EARTH
Select own weight
Remove first round of 21s

ACCESSORY
4 sets:

• Alternating DB Bench Press 10 reps (each side) – RPE 8
• Standing KB Crush Grip French Press 10 reps – RPE 7
• *Rest 1:00-1:30 b/t sets