A) Back Squat

4×12-15

rest 1min

B1) Bent Over Barbell Row

4×12-15

rest 1min

B2) Strict Dip

4×6-10 w/added weight

rest 1min

B3) Hollow Body Hold

4×30-45s

rest 1min

C) 15min EMOM

1st: 12-15 Wallballs

2nd: 10-12 Alt DB Snatches @ 50/35lbs

3rd: 10-12 Cal Row