A) E3MOM x 15 min (5 sets):

– 3-4 close grip bench press @ 30X1

– 3-4 weighted pronated  pull-ups

*Scale to 3-4 negative pull-ups (5 seconds down).

*Heavier than 12/7.

 

B) For max reps/calories:

– 90 seconds of rowing for calories

Rest 30 seconds

– 90 seconds of burpees

Rest 30 seconds

– 90 seconds of box jump overs (24/20”

Rest 30 seconds

– 90 seconds of CTB pull-ups

R3M, x 2 sets total**