A. Pull-up test! - 10 minutes

3 tries to get as many pull-ups as possible! Rest :90-2:00 in between attempts
If you don't have any, no big deal! Give me a active hang for :30 and go IMMEDIATELY into 15 TRX rows (UB!)

B. Upper body strength - 16 min.

EMOMx16 (4 rounds)
1. 16 renegade rows (8/s AHAP)
2. 12 Hang clean & press
3. 12 Bridge chest fly
4. :40 DB side plank hold (1 side per pound)

C. Flush - 7 minutes
Easy and steady jog OR bike