STRENGTH:
15 MINUTE EMOM
MIN 1: 3 CHIN UPS
MIN 2: 5 RING DIPS
MIN 3: 7 DUAL DB ROWS
METABOLIC CONDITIONING:
1 ROUND FOR TIME
30 PULLUPS/15 CHEST TO BAR PULLUPS
21 SHOULDER TO OVERHEAD 135/95
400 M RUN
21 SHOULDER TO OVERHEAD 135/95
200 M RUN
30 PULLUPS/15 CHEST TO BAR PULLUPS