Strength
3 Rounds
1-3 Strict Pullups
30 sec rest
5-10 tempo ring row
90 sec rest
Metcon
Emom to death
1-2-3-4-5... Pullups
2-4-6-8-10... Pushups
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Scaled / 8 rounds + 9 pull ups & 10 push ups
7 rounds and 3 Reps
RX 8 Rounds + 14 reps
7 rounds Scaled
7 rounds RX