A. In 12 Minutes Finish 4-5 Rounds of:
4-8 Bench Press (Start around 60% of 1RM and Build Up if Feeling Good)
8-12 Double KB Pendlay Row
12-15 Banded Glute Bridge

B. Alt. EMOM x 17 Min @YBTE
B1. 6-10 S2OH (Pick A Challenging Weight)
B2. 8-15 Pullups/6-12 C2B/2-8 BMU
B3. 45 Sec Easy Row (Focus on Technique)

Alt. E8M x 4 Sets @YBTE (2 sets each)

A.
1000 / 800 m row
300m Run (2 laps)
6-10 Burpee Box Jump Overs

B.
2000 / 1800m Bike
300m Run (2 laps)
40-50 Double Unders / 80-100 Single Unders