A. EMOM 12 (3 sets)
- 8-10 Double DB Shoulder Press
- 8-10 Ring Rows
- 8-10 Strict HSPU
- 8-10 Strict Toes to Bar (Scale to raises or V-sits)
B. 5RFT
- 30 Double-Unders
- 20 KBS (16/24)
- 10 Strict Pull-Ups (Rx) or 5 Bar or Ring Muscle Ups (Rx plus)
BMU can be banded or jumping.
20 min cap (4 min rounds)
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