Warm up

10 x Scapular Pull Ups
30 seconds ES x Side Plank
Max Effort Hollow Hold

Strength

EMO4M 20 (5 rounds)

5 ES x Landmine Row

Superset
Farmer Holds (Heavy/Max)

WOD

For Time

100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups