Strength
 
A1. Passive Bar Hang; 20 Sec
Rest 15 Sec
A2. Chest To Bar Isometric Hold 20 Sec
x3
Rest 60 Sec
B1. Inverted Row
Rest 15 Sec
B2. Paralette Push-Ups
10-15 Reps AFAP
x3
Rest 60 Sec

Metcon
AMRAP 4
12/10 Calorie Row
8 TTB

Rest 3 Min

AMRAP 4
40 Double Unders
6 Chest To Bar Pull-Ups

Rest 3 Min

AMRAP 4
4 Devils Press
4 Bar Muscle-Ups