For strength today, we’ll be working on strict pull-ups, use about :40 per round to get as many reps as possible.

Our met-con today is 6 rounds for time. Use a dead lift weight that will allow you to string together all reps for at least 1 or 2 rounds. Push-ups should move quickly, so scale as needed by changing rep counts or going to a modification.

Alternaing EMOM x 8
A. Strict Pull-ups (:40)
B. Bike Row Calories (15/12)

Conditioning

6 Rounds for Time
6 Dead lifts (185/125)
12 Push-ups
18 Double Unders