PART A - Strength
EMOM 9
Min 1: 4 x Back Squat @ 1RIR
Min 2: 8/8 x Half Kneeling Low-High Plate Wood Chop*
Min 3: Rest
*Can either increase load of plate or add 2 reps
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
**Can either increase load or add 2 reps
PART C - Body Armour
AMRAP 10
8x DB Zottman
10 x Alt DB/KB Gorilla Rows
12 x Close Grip Push Ups
30 Second Any Machine 70% Max Effort
