A. Warm Up
EMOM for 12 minutes
1st minute: 30 second row or bike
2nd minute: 8 Jumping Pull Ups with slow eccentric
3rd minute: 24 Handstand Shoulder Taps or Pike Shoulder Taps
B. Strength
Close Grip Bench Press
7 sets of 2 reps @ 20X1 Tempo
C. Conditioning
3 rounds
3 minute AMRAP
250m row
Then AMRAP of the following complex
Kipping Toes to bar
Kipping Chest to bar Pull up
Kipping Pull up
-2 minute rest-
*Perform pull up complex unbroken, may drop down after each complex
*coaches challenge 4 rounds