A:4 Rounds NOT for time:
1-15m explosive sled pull
10/8 strict ring dips/ ring push-ups/normal push-ups
10/8 Ring rows – raise feet if possible
3 hurdle jumps into a 10m sprint
B:EMOM 15
Min 1- 15/10/8 cal assault
Min 2-15m- OH walking lunge with 2 x DB O/H @(40/30)/ (30/20)/ weight plate
Min 3- 30M Heavy farmers carry (2 x 80lbs DB/ 65lbs DB)/ (2×32 KB/ 24KB)