A
Coach led warmup
(15 min)

B
5 min EMOM
3 OH squats @ 80%

Rest 2 min

5 min EMOM
5 OH squats @ 70%

Rest 2 min

5 min EMOM
7 OH squats @ 60%
(20 min)

C
4 rds
Row 250m, light to moderate
Row 250m, hard
(10 min)

D
100 straightleg abmat situps for time
(5 min)