A)
Superset
Supinated Pendlay Row: 3 x 6.
Rest 10s
Suitcase Bent Over Row: 3 x 12
Rest 10s.
Ring Rows: 3 x 25
Rest 3:00.

B)
AMRAP 12:00
10 Push-ups on KBs @24/16kg
5 KB Hang Cleans
50 Meter Front Rack Carry
Rest 60s
- Goal: 5+ rounds at a challenging pace.
- Rx+: (62/44) (5/3 Ring Muscle-ups after each Carry)

C)
Banded Overhead Triceps: 100 Reps AFAP.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)