3 SETS (10:00 CAP)
12 Banded Pull-Aparts
:30 Tuck Hold (On the floor)
9 Ring Rows
:30 Alt. Box Step-Ups
6 Slow Push-Ups
:30 Plank Rotations

EMOM x 12 MINUTES*
Min 1 - :40 Max L-Sit Hang or Knee Tuck Hang
Min 2 - :10 Chin Over Bar + :30 L-Sit Pull-Ups or Knee Tuck Pull-Up
MIn 3 - :40 Plank Hold

*Athlete can come off the bar at any point then jump back up.

(No Measure)

AMRAP x 7 MINUTES
12 DB Floor Press (50/35)|(35/20)
10 Single DB Box Step Overs (20)**
5-8 Strict Pull-Ups

-Rest 1:00-

AMRAP x 7 MINUTES
12 DB Floor Press (50/35)|(35/20)
10 Single DB Box Step Overs (20)
5-8 Strict Pull-Ups

*Pick-Up where you left off.
**Single DB Held in the Back Rack

(Score is Rounds + Reps)