- OHS, 7X2 across
- Pendlay row, 7X2 across
- Alternate movements
EMOM for 12 minutes (40 seconds on, 20 seconds off)
- First 4 minutes: 7 Unbroken OHS on the minute, you pick the weight; ME hollow rocks in remaining time each minute
- Second 4 minutes: Row intervals for total calories.
- Third 4 minutes: 7 Box jumps on the minute, you pick the height; ME grasshoppers in remaining time each minute