A) 6x 1PS+1HS+3OHS @22X1
Rest 90sec-2:00
*Pause at knee on both PS movements for 2 sec
Concentrate on solid positons. Find a solid working weight
for your sets. Quality over everything.

B) 8min EMOM
20 DU
4 HPS @ light to moderate weight

rest 2:00

8min EMOM
7 burpees
4 HPC @ light to moderate weight

C) Core
20sec Alt Plank on hands to elbows
20sec Mountain Climbers
20sec Spiderman plank on elbows
rest :45 x 4 sets

D) Armor
10-9-8-7..etc to 1
Cal AD
Weighted box Step overs