STRENGTH

EMOM 12'
1: 5 Tempo Incline Push up (41X1)
Rx: Push up
2: 5 Paused Feet Assisted Pull-up (3s pause at top)
Rx: Pull up
3: 10 Strict Hanging Leg Raise
Rx: Hanging L-sit Raise

WOD

1' ON : 1' OFF x 6 sets
10/7 cal Machine
max Alt. DB Hang C&J @15/10kg

Rx+:
12/9 cal Machine
Dumbbell @22.5/15kg

ACCESSORY

3 rounds of:
10 Scapula Pull up in Hollow
10 Scapula Push up in Hollow