STRENGTH

EMOM 12 minutes
1: 6-8 Incline push-up (3 seconds eccentric)
2: 4-6 Feet assisted ring strict pull-up (3 seconds eccentric)
3: 20-30 Seconds tuck hold on boxes

Rx/Rx+:
1: 8-12 Regular/ring/deficit push-up (tempo)
2: 4-6 Ring strict pull-up
3: 15-20 Seconds L-sit hold

WOD

1:30 work / 1:30 rest
15/12 calories machine
Max rep target burpee in remaining time
Continue until accumulating 30 target burpee

Rx+: Ski/Echo, burpee pull-up

Cap: 6 sets

ACCESSORY

Lean away lateral raise
3-4x10-12/side