Strength

12min EMOM
1. 45sec Max Rope Climbs
2. 45sec Side Forearm Plank Twists [right]
3. 45sec Side Forearm Plank Twists [left]

Conditioning

5 Rounds
12 Pistol Squats
12 Deadlifts (225/155)

MOVE

EMOM 28MINS
1: Sled Pushes (3) /”legless” rope climbs (2-5)45secs
2: wallballs 15x
3: Touch n’ Go Sprints (12-18) 45sec
4: devils presses 8x (20/35)