Strength

A1) Z Press 5-4-3-3

A2) 40 Sec Pull Up AMRAP x 4 sets (2 wide/ 2 medium/ 2 narrow grip) or 10 singe arm Ring Row

A3) 12 Diamond Push Ups (3111) x 4 set

Metcon

2 Rounds For Total Cals/reps:

2:00 Max Effort Assault Bike, calories
1:00 Rest
2:00 Max Effort Burpees, reps
1:00 Rest
2:00 Max Effort Row, calories
Rest 1:00