A1) 5 KB PUSH PRESS + 100ft OH walk + 5KB push press tough , rest 1:00
A2) 6-10 single arm ring row @2112, per arm rest 1:00
A3) 10 pikes on rower
rest 90sec – 2:00 x 3 sets

B) 4 sets – Quality movement, breathing, explosive hips
4 Cleans (185/125)(155/105)(135/95)
8 Dual KB/DB Snatch
4 MU/BMU
8 HSPU
rest 1:00-2:00

C) 10 min emom
1- :15-:30 L hang
2- :30 tough weighted plank