A) 16 min. Alt EMOM
Even: 2-4 Perfect MU + 15 sec. Hold at top of dip
Odd: 3-6 strict HSPU + 10 sec. hold at top of HS
B) 14 min. Alt EMOM
Even – 10 Scapula Pullup (in hollow pos.)
Odd – 10 Scapula Pushps (keep body straight)
C) 2 attempts Max weighted plank hold