WARM UP

2 Rounds | 7 Min Cap
30 Sec Banded Lat Stretch e/s
5 x Scapular Pull Up (2212)
10.10 x Side Plank Hip Touch

PERFORM

EMOM x 8 | 4 Rounds Total
Min 1: 12-15 x Dumbbell Floor Press RPE 8
Min 2: 4-6 x Pull Up/Band Assisted Pull Up

3 Min Rest

16 Min AMRAP
200m Run
6 x Strict Toes To Bar/Hanging Crunches
9 x Gorilla Row at 24/16/12kg
6 x Kettlebell Hang Clean
9 x Burpee Box Jump Over