Strength
EMOMx12
Min 1: 3-5 HSPU 3.1.x.1 (scale to 2-3 wall climb)
Min 2: 5 Wide grip strict pull up 2.1.x.2
Min 3: 30 sec tuck sit, or L sit
Metcon
10-9-8-7-6-5-4-3-2-1
db/kb dead lift
hand release push up
-3 min rest-
15-12-9-6-3
kb/db push press
hang clean
Accessory
3x
6 kb windmill
12 banded face pull