A) 30 Min EMOM
1 – 45 DU
2 – 4-5 Push Press – Moderate Load
3 – 3-7 Bar Muscle Ups
4 – 8-12 HSPU
5 – 3-4 Rope Climbs
6 – Rest
B) 4 Push Jerk + 3 Push Press + 2 Strict Press – Every 90 Sec X 6 Sets – Building every 2 Sets for the complex
C) 5 Rounds:
15 Sec L-Hang
5 Sec rest
30 Sec L-Side Plank
5 Sec rest
15 Sec L-Sit
5 Sec rest
30 Sec R-Side Plank
75 Sec rest