Warm-up
3 sets
:30 SU
10 Ring Rows
10 Beat Swings
:20 Spider Stretch Each Side
then…
Pull-up Progressions
Metcon
9 min EMOM
Station 1: 20/15 Calorie Row
Station 2: 15 Pull Ups
Station 3: 50 Double Unders
Rest 1:00 then….
Metcon
2 RFT
20/15 Cal Row
15 Pull-ups
50 DU
Weightlifting
3 sets
8-10 DB Bench Press
Right into…
ME UB Push-ups
Rest as needed
Dumbbell Bench Press – 3×8-10
Push-ups – 3xME
*Score biggest UB set