A)
EMOM x 12 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press @ moderate
MIN 2 - :30-45 Hollow Hold or Tuck Hold
MIN 3 - :30-45 light KB paused goblet squats ( 3" pause at bottom of each rep)

DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.

B)
Murph prep WEEK 1

EMOM 12 mins
4 Kipping Pull-ups
8 Push-ups
12 Air Squats
Goal: Challenging effort, keep rounds around 30s.
Scale Pull-ups to ring rows/bar rows or 10" Hold Chin Over
Push-ups to box, should go unbroken and fast for at least 8 rounds.

Extra:
Hammer Curl w. Iso Hold 3 x 10-12 each. Rest 60s
- Start non-dominant side first