A. 5RFT

15 Burpee

50 DU

8min CAP

B. 3sets:

350m Row

8 Squat Snatch @ 75/53, 95/63, 115/73

8 C2B (rtg: 3-5 MU -bar or ring-)

90sec rest

C. 12min EMOM

1- 15 V-Ups

2- 45sec Weighted Plank

3- 30sec Arch Hold w/th PVC