• Row 150 meters
• 30 second pigeon pose per leg
• row 150 meters
• 20 banded pull aparts
• Row 150 meters
• 20 barbell good mornings
• row 150 meters
• 20-30 second hamstring stretch per leg

Alternating EMOM for 12 minutes (4 rounds):

• 1) 2 Rope climbs
• 2) 5-10 Strict Pullups
• 3) 10 dumbbell bent over rows

5 Rounds

• 25 Wallballs (Rx+: 15 2-for-1 wallballs)
• 10 Deadlifts (P: 135/95, Rx: 155/105, Rx+: 185/115)

*16 minute time cap