A) 10min EMOM

1st 4-8 Towel Pull-ups (scale with rope decent or ring row)

2nd: 20-30s Hollow Hold


B1) Forward Sled Drag

4x100ft @ Challenging Weight

rest as needed

B2) Handstand Push-up Negative

4×4-6 Reps @41A1

Rest as needed


C) 4 Sets @ 85-90% Tought but sustainable Effort

25 Wallballs @20/14 to 10/9ft Target

60 Double Unders

300M Row

Rest 90s