Strength-

4 Sets

8-10 Tempo Feet Supported Wide Grip Pull Up

8-10 Tempo Single Ring Inverted Row (each side)

Rest 3 second between movements.

*Tempo for both movements is 2020 (2 seconds down, no pause, 2 seconds up, no pause)

Metcon –

18 Minute EMOM

Min 1: 9 Burpee Pull Ups

Min 2: 12 Dumbbell Box Step Ups (50/35) (24/20)

Min 3: 15/12 Calorie Bike Erg