A) Every 4 minutes x 4 sets:

– 20 double KB front rack walking lunges AHAP

– 10 chest to bar pull-ups (work on efficiency)

– AMRAP strict HSPU + 5 kipping HSPU

 

B) EMOM x AMRoundsAP

1: 15/12 cal row (scale to 12/9)

2: 12 burpees to target (scale to 10 or 8)

*Get at least 4 rounds in even if you need to take a minute or two off.

*Get into the pain cave for this one.