Strength

EMOM x 15

1 5-10 weighted strict pull up / :30 chin over bar hold/negatives
2: 10 Alt Arnold press @2111
3 : 50 Double unders / 1 Min double practice

Metcon

Every 5 Min x 4

500/400m row / 30/24 Cal AAB
12 Pull up / Jumping pull up / Ring row
15 Floor press