Crossfit

A) 12 minute alt. EMOM:

1) 4-8 tempo strict pullups (Tempo 2020)

2) 4-8 tempo strict ring/bar dips (2020)

3) 30 second side plank (switch sides every round)

B) 2 rounds for time of:

Run 600m

30 slamball or medball cleans (14-40lbs)

Run 400m w/slamball or medball

30 hand release pushups