A) 6x 1 HPS+1HS+2OHS @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) 7min EMOM
7 PU
3 PS @ light to moderate

rest 3:00

7min EMOM
7 Box Jump Overs
3 PC+OH @ light to moderate weight

C) Core
:30 hollow tuck hold
:30 alt between tuck and hollow
rest 45sec x 4 sets

D) Armor
Cal AD
Air Squats