A) EMOM x 4 sets each (8 sets total):

Station 1: 10 x close grip bench press @ 20X1 (45-55%)

Station 2: 10 x supinated bent over BB row

 

B) EMOM x 4 sets each (8 sets total):

Station 1: 10 Romanian deadlifts @ 20X1 (45-55%)

Station 2: 10 x kneeling DB/KB overhead press

 

C) 3-4 sets AFAP:

– hand over hand sled pull x 1 length

– box push x 1 length

R2-3M