A. Modified „Elizabeth“, for time:

 

21-15-9

 

SB Cleans*

Ring Dips

 

*Each rep is a SB Power Clean + SB Front Squat. Make sure to pick a weight that allows you to go unbroken on each set but is still challenging.

 

B. 1 Set of:

 

:15s Pec Deck Biceps Curls

:15s Pec Deck Front Delt Raises

 

C. 2-3 Sets of:

 

OH Yoke Carry

 

D. EMOM 5:

 

5 BB Biceps Curls + 5 BB Triceps Extensions