Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press
EMOM for 21 minutes
Work for 50 secs and move on
Minute 1: Row – target minimum 15/12 cals
Minute 2: Hang DB Clean & Press 22.5/15kg (single arm)
Minute 3: Medball Situps 9/6kg