A. EMOM 9 min (extended warm up) –

Min 1-3: :20 scapular pull up hold

Min 4-6: :20 HS hold or z-press hold

Min 7: 3 beat swings + 2 kipping pull ups Min 8: 4-5 eccentric HS lowers or 4-5 tempo z-press @ 41X1

Min 9: 2-3 kipping pull ups or beat swings + 2-3 kipping HSPU

B. 4 rounds

– 40 DU

-15 C2B

-10 HSPU

-15/12 Cal Row

4min rest