12 min EMOM
Even: 18/14 cal row
Odd: 10 jumping lunges+4 strict pull-ups
A) 6×3 min run w/:45 rest between rounds
B) class metcon
C) 2×400 m d ball carry 100/70
Alternate between bear hug(front body) to shoulder carry every 20 steps. Rest as needed between the two 400m.