Strength
EMOM 12
1) 8 Tempo Ring Dips (Banded/Weighted)
2) 8 Tempo Strict Chin-Ups (Banded/Weighted)
3) 50′ Double Dumbbell Overhead Carry
*3s tempo down

Conditioning
For Time
500/400m Row
3 Rope Climbs (FX: 2)
15 Line Facing Burpees
30 Toes to Bar (FX: 20 OR Hanging Leg Raises)
15 Line Facing Burpees
3 Rope Climbs (FX: 2)
500/400m Row
*15:00 Cap
*RX+: Sub 11:00