Warmup:

500 m row or 400 m run

9 min EMOM

0 -1:00 curls, max reps for 45 seconds (weight of choice) challenging, sustainable for 45 seconds

1:00 - 2:00 DB Push Ups, chest to ground, 45 seconds.

2:00 - 3:00 Wall sit, 50 seconds.

Workout:

5 rounds for time of:

5 STRICT Pull-ups, scale to Ring rows.

10 Burpees

15 DB Snatches 50/35

20 Ball Slams 30/20

25 Double Unders