A) 2 Rounds

1 Min Empty Barbell Push Press (Break once or twice)

1 Min 30 sec Thread needle each arm

1 Min Light DB Bent Over Row (Break Once)

B) 12 Min EMOM

1st-3 Strict Press

2nd-5 Strict Pulls (weighted to challenge) or Kip or Ring Rows

C) “The Pile Driver”

8 Rounds

20 Sec Alt DB Power Snatch 50/35

10 Sec Rest

20 Sec Burpee Box Jumps 24/20

10 Sec Rest

20 Sec Assault for Cal

10 sec Rest