A) E2MOM x 12 min

– Strict overhead press x 3-4 @ 80-90%

R3M, then…

– 10 reps @ 70+% (heavier than 10/12 if able)

 

B) EMOM x 12 min (6 sets)

E: Row 12/9 cal

O: 2-3 DB man makers (35-55/20-30)

 

*Man maker = row + push up + row + power clean + thruster

*Row 15/12 cal if able.

 

C) 3 sets for efficiency:

– 8-10 single arm ring rows @ 2011

– 5 TGUP sit-ups/arm (heavy but controlled)