A) 4×4 Front Squat, Build to a heavy set. @20X1
rest 2:00-3:00 between Sets

B) 18min EMOM (6×3)
1. 20 DU + 5-7 C2B/PU
2. 5-7 Squat Clean (95/65) + 5-7 push up
3. :30 hard row

C) Accessory/core (optional)
10 KB DL
20 curtsy lunges
200ft Dual KB Front Rack Walk (tough)
rest as needed x 4 sets

D) Armor (optional)
12 min AMRAP
200m run
1 Round of DT (115/75)

“DT”
12 DL
9 HPC
6 S2OH