A) 8min EMOM
Even: 3-5 Tempo Dips @31X1
Odd: :30 weighted hollow angels
rest 1:00
8min EMOM
Even: 3-5 Strict Supinated PU @2112
Odd: :30 arch hold
B) 4 rounds
150m row
3-5 MU / BMU
15 WB
rest 3:00
2 rounds
30 DB HPC+OH / Alt 5 every arm
15 T2B
15-30ft HSW (3 wall walk)
C) Core
:30 Spider-Man plank
:30 double leg mountain climvdd
:30 plank
Rest 1:00-1:30 x 3-4 sets
D) Armor
5 rounds
15 cal AD
10 single arm kB squat clean (5 per arm)
100ft DUAL KB/DB OH Walk