A. Warm-up: Gymn + 3 sets of:
15s. Hard + 45s. Easy tempo Row
2 Wall climb
24m (2x12m) Double KB front rack carry
10 Hollow rock
B. Tall kneeling Double KB push press
x 5-8 reps @ moderate/heavy
x 3 sets
C. Dead stop HSPU
RX: Strict @ 3-5 reps
Open: Kipping @ 5-7 reps
x 3 sets
D. EMOM 20’
Odd: 15/12 Cal Row
Even: 15/12 Push-ups