Warm Up
Strength: Pull Up 1rm
Weighted or Banded
Test
WOD: EMOM 12
1. 10 Toes To Bar
2. 12 Hand Release Press Ups
3. 14 Ring Rows
Up to 12 minutes, then...
1. Max High Knees or Sit Ups
2. Max Press Ups
3. Max Ring Rows (Step Back)
Score = Completed Rounds (/12) + Total Reps in last 3 minutes.
Recovery