Warm Up: 400 meter run

90 seconds Dead Hang

30 Alternating Lunges

90 seconds Barbell OHS Hold

Strength: 10 minutes EMOM Of:

#1: 10 Alternating Lunges with 2 DBs AHAP in a Farmer Hold

#2: 30 Barbell OHS Hold AHAP (choose a weight that makes sense!)

WOD: 4 RFQ Of:

ME Strict Pull Ups (Beginners: ME Ring Rows)

ME Strict Press @40/30kg

ME L-Sit On Box/Ring (Beginners: Tuck Hold)

*Rest as needed between movements and rounds. The point is to focus on the quality of movement and form!