Warm up: 5 Minute Cardio then trainer led warm up.

Strength/ Skill:

12 Minute EMOM

6 Strict Pull ups

6 Strict Dips on a bar

6 Strict Ring Dips

WOD:

20 Minute EMOM (Alternating)

Rx:

10 T2B

20 WB (20/14)

Scaled:

10 V ups

15 Wallballs (14/10)