200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
---
Skill: Weighted Strict Pull Ups
5 Sets of 2 Reps - EMOM - Build Up
---
Strength/Lift: DB/ KB Bench Press
3 Sets of Max Reps - E2Ms - 35/25 L1, 50/35 L2, 70/50 L3
---
WOD - Part A - 8 Min AMRAP
15/12 Cal Bike / Row / Ski
15 Banded Pull Ups L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
15 Ab Mat Sit Ups L2 & L3, 15 GHD Sit Ups L3
*Directly into Part B -clock does not stop
Conditioning - Part B
10 Min Row / Ski - Max Meters