A1. Every 90sec x 8:

-3 Front Squat @ 80% + 6 Bent-Over DB Row (Hold DBs in each hand) Add load every 2rds

B1. 20min EMOM:

1- 4/leg Front Rack Walking Lunge @95/63, 135/93, 165/113

2- 3-5 Strict Pull-Ups @ 3033 (Use bands if needed to acheive tempo

3- 6-10 HSPU

4- AB Cals (fx: 6/4, rx: 10/8, rtg: 14/12)