Strength
EMOM 10
3-4 Bar Muscle-Ups
– FX: 1-2 OR Pull-Ups/Chest to Bar Pull-Ups
– RX+: Ring Muscle-Ups

Scaled:
1) 6 Banded Strict Pull-Ups
2) 12 Bench/Box Dips

Conditioning
AMRAP 18
500/400m Row (FX: 400/300m)
50 Double Unders (FX: 35 OR Single Unders)
400m Run (FX: 300m)
50 Double Unders (FX: 35 OR Single Unders)
*RX+: 3 Rounds