A. Double overhand deadlift, no hook grip
3×10; 30×0 tempo; Touch-and-go; Rest 90-120s

B. EMOTM 10:
3 narrow grip overhead squats w/ 1s pause in the bottom
*Moderate load. Nail postions.

C. Accumulate 10 legless rope climbs not for time

D. Accumulate 30 strict ring dips not for time

E1. Glute-ham raises
3x45s AMRAP; 20×0 tempo; Rest 30s
E2. Alternating weighted pistols (moderate)
3x45s AMRAP; Rest 2-3 min