Strength
EMOMx9
Min 1: 5ea single arm db push press 1.1.x.2
Min 2: 3-5 strict pull up 1.1.x.1
Min 3: 4 seated box jump
Metcon
7 rounds
-in 2 minutes complete
20 cal row
12 box jump overs
AMRAP handstand push up
*rest 2 min
Accessory
3x
30 second ring push up plank
10 banded face pull