A1) Back squat @30X1; 3-4×4; rest 90 sec

A2) Wtd ring dips @20X1; 2-3×4; rest 2 min

B) Emom 12 min –

Odd – HR push up  x 10/8

Even – Row 12/10 cal

C) Partner ground GHDs 3×6-8 reps (rest as needed)