WOD

Warmup:

2 Sets x 50ft KB Bottoms up Front Rack Carry + 30s Actrive Hang from Pull-up bar + 10 Scap Pushups

+

15 min EMOM:

1st min: 5 Bench Press @ 60-65%

2nd min: 5 Strict C2B / Pullups (Weighted if possible)

3rd min: 30s Farmers Walks

+

15 min EMOM:

1st min: 8-12 T2B

2nd min: 8-12 HSPU (Any variation)

3rd min: 1-3 Rope Climbs

+

5 Sets:

30s Rowing / 30s Rest

30s DU’s / 30s Rest

30s Alt DB Snatch @ 50/35 / 30s Rest