Warm Up: 3 Rounds Of:

10 Ring Rows

20 Double Unders / 20 seconds DU Preactice

20 Standing SPT

5 Inch Worm + Yoga Push Up

Strength: 5 Rounds For Quality Of:

A. 10 Box Step Ups @60/50cm @2DB/KB AHAP

B. 10 Strict Pull Ups (Add weight if possible – If you can not perform 10 strict pull ups perform 70% of your max strict pull ups (3+) OR 4 Negatives as slow as possible).

C. 30 Second Goblet Squat Hold @the bottom of the squat AHAP – focus on perfect positioning!

WOD: 15 minutes EMOM Of:

#1: 14/12 Cal Row

#2: 5 RMU OR Jumping RMU OR 5 Burpee Pull Ups

#3: 2 Deadlifts @150/95kg