1. EMOM8min:
ODD- 3-6 Kipping Pull-Ups  
EVEN- 4 Tempo Ring Rows (Explode as you pull and control your descent, count 3sec for the descent. Make sure elbows are locked and core is tight)                                                              

2. "Running Clock 2.0"                                 
A. 0:00-4:00
400m Row + AMRAP American KB Swing in remaining time
Rest 1 minute

B. 5:00-9:00
400m Row + AMRAP Ground to Overhead 45/25
Rest 1 minute

C. 10:00-14:00
400m Row + AMRAP MB Thrusters 20/14