A) E2MOM x 8 min – front squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 3 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – front squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+% (optional)

B) EMOM x 15-21 min (5-7 sets):
Min 1 – 12-15/9-12 calorie row
Min 2 – 5-10 chest-to-bar pull-ups
Min 3 – 10-15 wallballs (20/14)