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PART I

STRENGTH
12 Min EMOM:
O: 5 Bench Press (AHAP:
E: 5 1-Arm KB Row (5 ea Arm)

PERFORMANCE
12 Min EMOM:
1. Band or Regular Pushups x 12
2. DB Curl and Press x 10
3. Strict Pull-ups x 10

CONDITIONING
12 Min AMRAP:
200m Run
20 Pushups
15 Pull-ups

PART II
18 Min AMRAP w/a Partner:
10, 20, 30, 40…
Cal Row
T2B
STO (115/75)

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