A) 4 minutes to warm-up to 80% of 1RM C&J
then
1 C&J @ 80% every :90 for 12 minutes (8 sets)
B) EMOM x 12 (6 sets)
Odd: 3-8 Strict Pullup (Scale to ring rows)
Even: 5-12 Ring Dip (Hand release push-up)
Mobility:
1 minute archer in saddle
1 minute puppy dog
1 miinute scap mash w/ lax ball
