A) EMOM x 15 min
1: Bench press 5-4-3-2-2 (build to heavy double)
2: 4-8 strict ring pull-ups
3: rest and build on BP

B) 3 sets @ 90%:
– 500m row
– 400m run w/ sandbag (60/30)
R4-5M

Masters
A) EMOM x 15 min
1: 8-10 DB bench press
2: 8-10 bicep ring curls
3: 20 sec hollow rock or hold

B) 10 min AMRAP:
– 200 m run
– 8 deadlifts @ 50% max
– 6 NPU burpees