PART A - Strength
EMOM 9
Min 1: 4 x Back Squat @ 2RIR
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 of plate or add 2 reps
PART C - Body Armour
AMRAP 10
5 x Front + Side DB Raises (Front + Side = 1 rep)
10 x DB Chest Flys On Flat Bench
12 x Inverted Barbell Rows
30 Second Any Machine 70% Max Effort
