A.) Every 3 minutes
Back Squat
4-4-4-3-3

B.) EMOM 12
Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
Min 2: 15/12 C2B pull-ups
Min 3: 20/16 cal Row

C.) 4 rds

Bike 15/12
Box jump overs 15
American KB swings 20

TC: 12 min

-try maintain round time as close as possible. Pacing workout with moderate pace.

D.) Recovery circuit 3 rds
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side