A) EMOM x 15 min (5 sets)

1: 5 bench press @ 20X1

2: 8-10 supine medball hamstring curls @ 21X1

3: 5-10 strict supinated chest to bar pull-ups

*Increase weight on bench press and end on a heavy 5.

 

B) For time:

– 1000/800 meter row

– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)

– 100 double unders (300 single unders)

 

C) 3 rounds not for time:

– 10-15 bent over DB row/arm

Rest as needed