Teams of 3:

30min EMOM:
1 - sub max kipping/CTB pull ups
2 - 45secs plate bent over rows
3 & 4 - 250m row @ faster than 2k pace
5 - 30sec hollow hold
6 - 30sec arch hold

*Alternate every round between faster than 2k pace & @ 2k pace, no slow pace on this one

*P1 start on 1 & 2 / P2 start on 3 & 4 / P3 start on 5 & 6

Homework: take a look at the above chart, think of which moements you like least off this list, the one that if/when they turn up in the open in October you are most hoping it aren't. Work on it 2-3 times per week for 10-20min before or after a class