A) EMOM x 15 min
1: Bench press x 5 @70%
2: BB bent over rows x 8­10 @ 2011 (moderate)
3: Rest (open up hips)
B) EMOM x 21 min
1: AMRAP ring dips
2: 12 x Weighted sit­up (25+/15+)
3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45) *If you can go 15+ on ring dips then do the movement strict.