A) 2 Rounds

B) 9 Min EMOM

1st-20 sec Hollow Rock

2nd-30 Sec Bicycle Kicks

3rd-40 Sec Plank

C) “The Iron Maiden”

20 Min Cap

50/42 Cal Row or 42/30 Assault

40 Air Squats

30 Single Arm Press 45/30 (Right) (be able to get at least 10-12 Reps first set with the weight you choose)

20 Deadlift 185/135

10 Bar Muscle Ups or 15 Chest to Bar/Kip.Ring Rows)

20 Deadlift 185/135

30 Single Arm Press 45/30 (Left) (be able to get at least 10-12 Reps first set with the weight you choose)

40 Air Squats

50/42 Cal Row

Post time or Reps completed