STRENGTH

EMOM 12'
1: 8-10 Incline Push up (lower surface than 1st week)
Rx: 8-10 Strict Push up
2: 8-10 Feet Assisted Pull-up (feet on plate)
Rx: 6-8 Strict Pull-up
3: 15 Tuck Rocks
Rx: Hollow Rocks

WOD

4 Rounds for time:
200m Run
8 DB Burpee @2x15/10kg
4/4 DB Renegade Row

Time cap: 12 min

Rx+:
Dumbbell @2x22.5/15kg

ACCESSORY

3 rounds of:
6/6 Tempo Alt. DB Curl (31X1)
6/6 Tempo DB Triceps Extension (31X1)