A. EMOM 12 min
min 1: Devils press x 4-6; 50/h, 35/h
min 2: Double KB Front rack carry
min 3: row 12/10cal
B. For time
15-12-9-6-3
Hang Power cleans 115,75
Pull-ups
Run 200m after each set
Masters
A. Row 500m; rest 2 min x 2
X 3 sets
B. For total time
15-12-9
AB cal
KB deadlifts
ring rows
Rest 3 min
15-12-9
AB cal
DB bench press
50m farmers walk