STRENGTH
4 sets
5-8 Tempo pike push-up (40X1)
3-5 Assisted chin-up (4 seconds negative)
Rx+ options:
Box HSPU (w/ tempo) or strict HSPU (no tempo)
Regular chin-up

WOD
EMOM 15 minutes
1: 6-10 Low box shoot through (Rx+: paralettes)
2: 2-3 Wall walk
3: 2-3 Laying to standing rope climb (Rx+ 1-2 Rope climb)

ACCESSORY
2-3 sets
12 Banded face pull
12 Band pull apart