A) 15min EMOM

1st: 1-3 Rope Climb, legless if possible

2nd: 2-6 HSPU or DB Z-Press

3rd: 30s Hollow Hold


B) 10min EMOM

1st: 6-10 Toes to Bar

2nd: 4-8 Supinated Pull-Ups


C) 4 Sets @ 85-90%/Tough but Sustainable Effort

30s Shuttle Run (50ft)

30s Rest

30s DB Push Press @ 45/25lb per hand

30s Rest

30s Wallballs @ 20/14lbs to 10/9ft Target

30s Rest

30s DB Hang Power Clean @ 45/25lbs per hand

30s Rest

30s Box Jumps @ 24/20 Inches w/ Step Down

30s Rest