Prep:
3 Sets:
10 Russian KBS Light
5 Goblet Squats
50′ Bear Crawl

A. EMOM16

Odd- 5 Front Squats @ 30X1
Even- UB Strict Pull Ups

Start moderate and build each set on FS. Goal is a tough set of pull ups in the minute. Do not exceed over 50% of your max score of reps.

10-12 UB Ring Rows Sub for Pull Ups @ 21X1

B. 4 Sets Every 4min

10 DB Bench Press @ 30X1
100′ Farmer Carry Tough weights
10 DB Pullovers @ 3011

Can rest a little b/w movements

Tough weights on tempo but not grinding through reps