WODconnect

Hang from the pull-up bar Workout

Metcon (quality)

In 30 minutes, max cumulative time hanging from a pull-up bar.
*30 Push-ups + 30 DB Snatches, alt. arms everytime you come off the pull-up bar.

Accessory (optional)

Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20

Rest as needed between sets.