A. AMRAP 7:

7 WBS
7 Box Jumps/Step-Ups
7 Med Ball Floor Presses

Inhalt nose, exhale mouth. Maintain constant pace and flow through workout.

B. 2 Sets of:

1:00min Lat Pull-Downs
1:00min Alternating Hammer Curls
1:00min Rest

C. 2 Sets of:

20m Yoke Carry AHAP

D. EMOM 5:

3 (Weighted) Push-Ups + 3 (Weighted) Pull-Ups

E. Find your 1RM SB Squat

F. 1 Set of:

2:00min Couch Stretch L
2:00min Couch Stretch R

For time:

400m Run
50 WBS 9/6kg
30 Pull-Ups
800m Run
50 WBS 9/6kg
30 Pull-Ups
400m Run