Work/Rest

Strength

12min EMOM

min1: Row 15/12 Cals
min2: 3 Strict Pull-ups + 5 Push-ups
min3: 40sec Farmers Carry (heavy)
min4: 40sec single unders

MetCon

5min AMRAP x3

10 T2B
10 STOH 95/65
Rest 3min
5min AMRAP
10 Ring Dips
10 Power Cleans 135/95
Rest 3min
5min AMRAP
10 Pull-ups
10 Wall Balls 20/14