STRENGTH

Alternate 1, 2 and 3 every 1:30 for a total of 3 rounds
1: 8-10 Incline push-up (3 seconds eccentric)
2: 5-7 Feet assisted ring strict pull-up (3 seconds eccentric)
3: 20-30 Seconds tuck hold on boxes

Rx/Rx+:
1: 10-15 Regular/ring/deficit push-up (tempo)
2: 5-7 Ring strict pull-up
3: 15-30) Seconds L-sit hold

WOD

4 rounds for time
18/15 Calories on machine
15 Plate ground to overhead (15/10 kg)
12 Plate Thruster (15/10 kg)

Rx+: 21/18 Calories, @20/15 kg

Time cap: 10 minutes

ACCESSORY

3 sets
12 Reverse fly (light plate/dumbbell)