A. EMOM 12 (4 sets)
- 1- 30 sec strict ring dips
- 2 – 30 sec strict Pull-ups / ring rows
- 3 – 30 sec DB/KB Seated Strict Press
As many reps as possible but focus on solid, control & proper reps rather than max score
B. 15 min AMRAP
- 200m Run
- 2 Wall Walks
- 10 Pull-ups
- 20 O/H Walking Lunges (15/20 plate)
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