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)