Warm-up

Strength:

Every 90sec x 4 sets

1- Tempo Bench Press x 5 reps @20X1 The tempo is slightly changed from @2211

2- Horizontal Ring Row or Ring Pull-ups with False Grip x 5 reps

Conditioning:

No Rx today.

Pick a progression or skill level that works for you.

Adjust the reps so that you have at least 10-15 sec of rest and transition time.

Every Minute on the Minute x 16min

1- 10-12 Pull-ups or Chest to Bar Pull-ups or 3-5 Bar or Ring Muscle-ups

2- 12-15 Line Facing Burpees

3- 60sec Max Calories on any Machine or 200m Run

4- Rest