A. EMOTM 12 min:

THIS: 5-6 strict pull ups (use band for assist or add load as needed)

THAT: 8-10 supine leg lowers with plate held up over chest. No Tempo, but control the lower.

OTHER: 8-10 supermans with PVC  overhead 

B. 21-15-9:

Slam Ball (30/20)

T2B (K2E)

5 min Rest


Lateral burpee over line (use line in the floor)

Pull up (sub: jumping pull up. Only allowed 1x break each “set”) 

C. Optional Mobility: 3 rounds: :20 sec passive hang from bar :20 sec empty barbell z-press hold