A. 12 min AMRAP @75% effort:
2 lengths bear crawl
12 T2B (K2E)
350 m Row or 300m Run
(18/15 cal. bike)

B. EMOTM 8 min:
THIS: 3-4 ring pull over MU
(sub 6 DB pull over or 4 barbell
roll out)
THAT: 2 per leg tempo lateral
step ups @ 4111 (get chest
over foot as you descend.
Fight to get as low as can)

C. EMOTM 8 min*:
THIS: 8-10 pull ups (5 BMU or
ring MU)
THAT: 6 per leg pistol squat (scale to target or band assist as needed)

*Focus on consistent positioning
and sets, less on speed