Warm Up: 15 Burpees

10 each side KB Halo @light KB

10 Squat Press Outs @light KB

10 Shoulder Taps Each side

10 Pull Ups / Ring Rows

10 Slow Mo Push Ups

Strength: 12 minutes EMOM Of:

Even: 3 Weighted Pull Ups (Beginners: Pull Ups, 3-5 Negatives OR 5-10 Ring Rows)

Odd: 3 Bench Press @1.25XBW

WOD: 4 RFT Of:

14/12 Cal Row

16 CTB Pull Ups

12 Burpees OTB

*Rest 2 minutes between intervals. Your total time includes the rest.

Time Cap: 16 minutes.