Warm-up
1 min max cals on rower
1 min strict pull ups w/ varying grips
1 min max cals on assault bike
1 min max shoulder taps
Mobilize shoulders
Trap smash w/ barbell
Oly
Split Jerk
2-2-2-2
Strength
Push-press
3-3-3-3
WOD
EMOM
1.12 Cals Erg
2. 10 Chest to Bar Pull-ups
3. 8 Cal Assault Bike.
4. 8 HSPUS- 4 Strict 4 Kipping
-Add 2 Reps Every 4 Minutes until you can no longer continue.ex 12-14-16-`8 Cals on rower 8-10-12-14 hspus 1/2 kipping