Warm-up:
10. Cal machine
20 90/90 Switches
10/side Bird dogs
10/side Clamshells
10 Pushups + 20 Plank shoulder taps
20 sec dead hang
Banded 7s
Strength: EMOM x 12
Min 1: 2 Rope climbs or 6 Strict pull ups
Min 2: 5 Wall walks
Min 3: 15/12 Cal row or 12/10 Cal bike
Metcon: 2rds for time (15 min cap)
30 Double Dumbbell Pushpress (50/35)
20 Toes to rings / Toes to bars
100 Double unders
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