WARM UP 10’ Groups Dynamics & Mobility:

EMOM 6 ‘

Odd 5 Ring Rows

Even 5 Face the wall squat

GYM STRENGTH

A1- Weighted Step Up 4 x 8+8

A2- Strict Pull up 4 x 6-8

WOD

4 Rounds of:

15 Cal Row

15 Pull Up

rest 1’ between rounds