Start with some accessory strength work today in an EMOM format. Choose a range for pull-ups that is appropriate for you, or go with ring rows or assisted pull-ups as a scale.
The met-con is for time today and uses two different rep counts. 15-12-9 on the overhead squats (which should be a moderate weight), 21-15-9 on the heavy KB swings.
After the last KB swing, sprint to a rower and finish out the WOD with a 500M Sprint!
EMOM x 10
A. Strict Pull-ups (5-10)
B. Back Rack Step-ups
(115/75) x 10 5L/5R
– base box height on height of athlete
Overhead Squat (115/75)
Kettlebell Swings (70/53)