Strength:
EMOM for 10min:
5 Strict C2B Pullups
5 Strict Deficit HSPU
*no added weight for the pullups, use bands if needed and pull the bar as low as possible under your chest
Metcon:
For time:
Run 800m
40 KB Front Rack Lunges (#24/16,x2)
6 Rope Climbs
Run 400m
20 KB Front Rack Lunges
3 Rope Climbs