PART A - Strength
EMOM 9
Min 1: 4 x Back Squat @ 3RIR
Min 2: 8/8 x Half Kneeling Low-High Plate Wood Chop
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 3-5 Band Assisted or Loaded Wide Grip Pull Ups
Min 2: 6/6 Split Stance Landmine Shoulder Press
Min 3: 8 Hollow Hold Plate Pull Overs
Min 4: Rest
PART C - Body Armour
AMRAP 10
8/8 x DB Lean Away Lateral Raise
10 x DB Crush Grip Push Ups
15 x KB Upright Rows
30 Second Any Machine 70% Max Effort
