Warm up:

• 1:00 Row or 200m Run
• 10 Inverted Rows
• 1:00 Row or 200m Run
• 10 Tempo Push Ups
• 1:00 Row or 200m Run
• 10 Bench Dips

Strength/Skill:2 rounds for quality of:

• 8 Weight Push-ups, pick load
• 5 Strict Pull-ups
• 4 Weighted Push-ups, pick load
• 5 Strict Pull-ups
• 2 Weighted Push ups load
• 5 Strict Pull-ups
  • Use a partner for for weight loading

METCON: 6 rounds, 2 mins each, for max reps of:

20/15 Row Calories

max reps in remaining time of Air Squats

Rest 1 min