- 10 SCORPION AND REACH
- 45 sec BAR HANG
- 10 ADD. STRETCH AND ROTATION
- 10 PERFECT STRETCH

 A) EMOM 12:

- PAUSE RING DIP (15 sec. FROM TOP 15 sec. FROM BOTTOM)
- 30 sec. HANGING L SIT
- 15m FARMER CARRY

 B) AMRAP 12:

- 14/11 cal ROW
- 14 PUSH UPS
- 14 BOX JUMP OVER