1 . e2mom x 6

3-3-2-2-2-10 reps strict press

75-80-85-90-95-70%

2 . for time with one db

10 bar muscle ups – 30 db thrusters – 50 du

20 c2b – 20 db thrusters – 50 du

30 pull ups – 10 db thrusters – 50 du

scale option

10 banded pull ups / ring rows – 30 db thrusters – 100 su

20 banded pull ups / ring rows – 20 db thrusters – 100 su

30 banded pull ups / ring rows- 10 db thrusters – 100 su