-Warm Up-

2 rounds

10/8 assault bike cals

5 kb deadlifts each side

10 banded good morning

2 modified rope climbs

-Strength-

4 sets 

Single arm Farmers Carry 40m

Glute ham Raises

8-8-8-8

-WOD-

EMOTM 12

Minute 1: 15/12 cals assault bike

Minute 2 : 3 Rope Climbs