A. 9 minute EMOM
1 – 30-sec Ring FLR
2 – 20-sec/side Suitcase Hold
3 – 8 Dynamic GHR https://www.youtube.com/watch?v=lZbONXtf07g (first variation in video)
B. Power Clean – Build to a heavy 1.1 then perform 3×1.1 @90%
C. Segmented Clean Pull – 5×3 (pause mid shin and above knee); Rest 90-sec
D. Front Squat – 4×4-6 @21X1 Tempo; Rest 120-sec
+
15 minute EMOM
7-sec Assault Bike @100%
Easy Spin between
+
4x
50 Prowler Push (moderate)
50m Lateral Sled Drag (moderate)
