| A. 6:00 EMOM – 3-5 Strict Pull-ups + Plank the rest of minute |
| B. For time |
| 1200 / 1000 row |
| 75 thrusters (75/55) |
| 50 pull ups |
| 25 lunge steps (each=1) |
| C. 12:00 easy row or bike, OT3, 6, 9 & 12 complete 10 “V”-ups |
| A. 6:00 EMOM – 3-5 Strict Pull-ups + Plank the rest of minute |
| B. For time |
| 1200 / 1000 row |
| 75 thrusters (75/55) |
| 50 pull ups |
| 25 lunge steps (each=1) |
| C. 12:00 easy row or bike, OT3, 6, 9 & 12 complete 10 “V”-ups |