Strength
EMOMx12
Min 1: unbroken ring row 2.1.2.1
Min 2: 3 TG sit up, 1 TGU each side
Min 3: 5 land mine row 1.1.1.3
Min 4: rest
Metcon
Every 7 min for 3 rounds
300m sprint
20 pull up
15 shoulder to overhead 115/85
Accessory
2x
12 banded pull aparts
10 landmine twist