Strength
EMOMx12
Min 1: unbroken ring row 2.1.2.1 (start neutral grip, finish pronated at chest)
Min 2: 6 single arm db bench press 4.0.x.0
Min 3: 6 land mine row 3.1.3.1
Metcon
15-12-9-6-3
Right arm kb/db dead lift 50+/35+
Left arm kb/db dead lift
Deficit push ups (hands on 45lb plates or on rings)
-3 min rest-
14-12-10-8-6-4-2
DB/KB push press (both arms working)
Chest to bar pull up
Accessory
3x
20 tricep pull down
30 hollow body flutter kicks