A. Front squat
Build to a moderate set of 6 @ 20×1 tempo in 12 minutes

B. EMOTM 10:
1st: 2 strict weighted chest-to-bar pull-ups
2nd: 2 strict weighted ring dips

C1. Waiter’s walk
3×100’/arm; Tough weight; Rest 60s
C2. Pendlay row
3×10; 20×0 tempo; Tough; Rest 60s

D. 5 sets @ 95%:
100m sprint
-Rest 90s