EMOTM x 20 1 - 2 rope climbs 2 - 5 Strict HSPU 3 - 8 Ring dips 4 - 10 T2B 5 - 15 GHD Hip extensions *Complete each within 45 seconds *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 100 Glute bridges (no weight) ...

E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM   “FRAN” 21-15-9 Thrusters 95/63 Pull ups   *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...

E2M Back Squat 1-1-1-1-1 *Increase weight each set *Go for new 1RM   :3 AMRAP 20 Wall Ball 20/14 (Buy in) 15 Deadlifts 185/123 15 Burpees Rest :3 :3 AMRAP 20 Wall Ball 20/14 (Buy in) 10 Deadlifts 225/153 10 Burpees Rest :3 :3 AMRAP 20 Wall Ball 20/14 (Buy in) 5 Deadlifts 275/183 5 Burpees ...