A) EMOM – PC + jerk 65% of 1rm 1. 1. 1. 1 – 7mins

B) EMOM – 18-21 mins

1 – 1 MU + 4-8 ring dips (or 3 pull-ups + 4-8 ring dips)

2 – PS 1. 1 70% of 1rm

3 – Row 12cals