10 minutes EmOM
Odd = Bench Press x 5 reps
even = Rope Slam x 30 sec.
*vary arm movement for rope slam – single/ double/ circular etc…

-rest 3 minutes-

10 minutes EmOM
odd = Seal Walk x 20m
even = 1-2 High box jumps + Sled push x 20 sec. @ tough weight

-rest 3 minutes-

3 rounds – Not for time but quality
~Single leg DL x 10/side
~P-bar support walk x amrap (front and back = 1)
~Hollow band pull to hips x10  or dead hang to inverted w/ slow lower x 3-5 reps

Cool Down
bench OH stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2