Strength:

EMOM 12
Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-ups
Min 4: Rest

Fx:
Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 1 Strict Pull-up with 3 second negative + 4 Kipping Pull-ups
Min 4: Rest

Conditioning:

6 Rounds for Time
300 meter Row
12 Shoulder-to-Overhead (135/95)(95/65)(Rx+ 155/105)

Time Cap: 15:00 minutes.