Warm Up: 5 minutes AMRAP Of:

10 Ring Rows

10 Yoga Push Ups

20 seconds HS Hold

Strength: 12 minutes EMOM Of:

#1: 6 One Arm Strict Press each arm with a DB AHAP

#2: 1 Legless Rope Climb + 1 Rope Climb (Beginners: 3 Climbs from sitting > standing)

WOD: For Time, In Pairs:

150 Wall Ball @20/14lbs

150 HPC @40/30kg

150 Cal Row

Time Cap: 20 minutes.

*Divide work as you want. I Go You Go. Chipper Style but you can start with each movement you'd like then move down the list.