| A) 8min EMOM |
| 1. 4-6, 6-8 Strict C2B/PU @1111 |
| 2. 6-8 Barbell Supinated pendlay row @1111 |
| rest 2:00 |
| 8min EMOM |
| 1. 4-6, 6-8 Strict HSPU |
| 2. 4-6, 6-8 Parallette Push up @12X2 |
| B) 4 rds |
| 500m row |
| 12-15 T2B |
| 12-15 Dual DB Push Press (50/35)(40/25) |
| rest 2:00 |
| C) Core |
| 100m farmers walk |
| :30 R side hug and reach |
| :30 L side hug and reach |
| 4 sets. rest as needed between sets |
