A) EMOM x 16-20 min
Even: Bench press x 3 reps @ 75%
Odd: 220/180m row (scale down to 200/150m if needed)

B) 3 rounds for time:
– 400m run
– 15 pull-ups
– 20/15 perfect push-ups

C) Mobility – 3 rounds not for time:
– 10 dislocates
– door frame stretch x 30 sec
– lat foam roll x 30 sec/side