Strength: Pullup Strength Work
12 Minute EMOM
M1: 8-10 Strict Pullups or 3-5 Negative Pullups (with or w/o band) or 3-5 Negative Ring Rows
M2: :30 Hollow Body Hold
M3: 8-10 Reverse Grip Bent Over Rows https://youtu.be/cZvQNvTUUu0
M4: Rest
Metcon: Every 3:00 x4 rounds
10 Ring Dips
10 Toes-to-Bar
In remaining time, max cals on rower/bike
Rest 1:00 between rounds
*Score is total number of calories in all 4 rounds.
