A) EMOM x 12
1: Bent over rope row x 8-10 reps
2: Incline dumbbell bench press x 8-10 reps
3: rest
- Go AHAP, but doable sets

B) 3-4 sets
4 strict pull-ups
8 dumbbell shrugs
12 alternating lateral raises with iso hold
- rest 2-3 min. between sets

C) 2-3 sets
10 dumbbell hammer curls with a max effort gun hold after the last rep