3 RNFT
20 sec HS hold
10 DB/KB Press
5 Jefferson Curl

EMOM 9
1 – 5 Seated Box Jump
2 – 10 Elevated DB Sumo RDL, heavy
3 – 15 Press-ups

For 20 minutes:
15 cal Assault Bike
20 Box jump over, 20
25 Wall Ball, 9/6