A. 10 min EMOM of:

3 Scapula Pull ups + 3 Strict Pull ups (weighted if to easy)


B. 5 sets of:

3 Clean Pull with 2 sec pause at full extension, shoulder shrugged and arms slightly bend (Goal should be to stand perfect in balance under load)


C. 10 min Amrap of:

15 m Heavyish KB Suitcase Carry Left Arm

5 Burpees

15 m Heavyish KB Suitcase Carry Right Arm

5 Burpees



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