A1. Pendlay row
5,3,4,3; 20×0 tempo; Waveload; Rest 60s
A2. Strict press
5,3,4,3; 2020x tempo; Waveload; Rest 60s

B1. Double DB bent over row
3×15-20; 10×0 tempo; Rest 30s
B2. Double DB incline bench press
3×15-20; 10×0 tempo; Rest 30s

C. E90s until failure
1st: 1 legless rope climb
2nd: 1 legless rope climb + 1 rope climb w/ feet
3rd: 1 legless rope climb + 2 rope climbs w/ feet
4th: 1 legless rope climb + 3 rope climbs w/ feet
…
+
(Rest 5 min)
+
5 min AMRAP:
Strict wall-facing handstand push-ups

D. EMOTM 20:
1st: 20-30s single-arm FLR on rings, right
2nd: 30-45s suitcase carry, right – tough
3rd: 20-30s single-arm FLR on rings, left
4th: 30-45s suitcase carry, left – tough