A) 16 minute alt. EMOM:
1) 1 split jerk from the rack
2) 6-10 strict pull-ups or 5 false grip ring pull-ups
3) 8/side single leg elevated glute bridges
4) rest
5 minute transition then...
B) 12 minute alt. EMOM:
1) 6/side single arm heavy db push press, one sec pause at top of each rep
2) 10 ring rows controlled tempo
3) 8 Romanian Deadlifts
