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2:00 Monostructural Movement
EMOM x 10
M1: Ipsilateral Dead Bug
M2: Plank Hold
M3: Alternating Reaching Hands Plank Holds
M4: Glute Bridges
M5: :30/:30 Single Leg KB Deadlift

Push/Pull Strength
3 Giant Sets
A. 5 Bench Press (same weight across AHAP)
B. 12 Bent Over Row (same weight across AHAP)
C. Max Bar Muscle Ups
Rest 2 minutes after each set

If you don’t have bar muscle ups, replace with C2B or regular pull ups but you MUST work on butterfly.  If you don’t have pull-ups then replace with 12 dumbell pull overs AHAP.

D. EMOM x 12
M1: 10 Deadlifts (225/155)
M2: 20 Ab Mat Sit-Ups
M3: Max Cal Row *
* Score = total cals rowed