Part A:
E3MOM for 5 sets (15 min total)
5 OHS @ 40%
5 OHS @ 50%
5 OHS @ 60%
3 OHS @ 70%
AMRAP @ 75-80%
each set superset with 100m active recovery run (or 8/6 echo bike cals if weather does not cooperate)
Part B:
EMOMx12 (3 sets)
Minute 1 – :30 wall sit
Minute 2 – :30 banded good mornings (thicker band / more resistance than usual)
Minute 3 – :30 L-sit hold (accumulated)
Minute 4 – 10 ring rows (as hard of a variation as possible)
