Strength:
EMOM for 12min:
Min 1: Max Strict Pullups
Min 2: Max Strict Ring Dips
Min 3: Rest
*no added weights
*aim for a minimum of 5reps each set, scale as needed
Metcon:
3 Rounds for time:
10 Hang Power Snatch (#50/35)
40 Situps
15 Burpees over the bar
40 Air-Squats
Endurance:
For time:
50-40-30-20-10
Cal Row
Double Unders
Cal Bike
Burpees