9EMOM

Min 1: :40 Strict HSPUs
Min 2: 8 Rope Hang Knees to Armpits
Min 3: :40 or 10 Alt. Pistols
 

For Time:

4 Rounds
30/24 Cal Row
30 Sit-ups
30 Box Jumps (24/20)
Run 1 Lap
 

Extra Credit

3 Rounds
Chinese DB Row x8-12
Reverse DB Fly x8-12
Plank on Low Rings x :60
Strength
3×3
clean
bench