E2MOM x9 rounds (squat + 1 set accessory within each 2′)

Back squat 9×2 (last 4 @ 85%+)

  1. DB OH Strict Press 3×8
  2. Ring Back fly 3×10
  3. Wtd plank 3×30″

18′ Amrap

10 DB Shoulder to OH (40/25lbs)

10 Burpees

15 KB Swings (24/16kg)

15 V-ups

200m run

Rx+ 18′ Amrap

3 Squat Cleans (70/50kg)

6 Ring Dips

9 Toes to Bar

27 Double Unders