A) 3 Sets
Half Kneeling Single Arm DB Arnold Press x10 ea.
Single Arm DB Windmill x5 ea.
Inch Worm x25 Feet
Walking Knee Pull x25ft
B) EMOM For 5 Min Do:
Split Jerk x3 @60-70%
rest 2 min
EMOM For 5 Min Do:
Split Jerk x2 @75%+
C) 3 Rounds For Time Of:
400 m Run
21 Deadlifts (185/120)
15 Cal Row
9 Muscle-ups
*Scale muscle reps OR do seated banded muscle-ups OR do 3 pull-ups + 3 dips per muscle-ups
