Strength
EMOMx12
Min 1: unbroken ring row 2.1.2.1
Min 2: 8 db semi supinate grip bench press 4.1.x.1
Min 3: 6 land mine row 3.1.3.1
Metcon
3 rounds
3 min
500m row
max pull up in remaining time
3 min rest
Accessory
3x
30 hollow flutter kicks
30 sec hollow hold
10 side plank twist