3/3/2026
A. EMOM 12 min
min 1: Row 14/11 cals
min 2: Bar Muscle-up Skill work 45 seconds or Max strict pull-ups
in 45 seconds
min 3: 8-10 Tall Kneeling DB strict press @ 50#/35# per hand
B. For time
Run 400m
21 Power Cleans @ 155#/105#
Run 400m
18 Shoulder to overhead
Run 400m
15 Clean and jerks