Strength: Upper Body Pump: EMOTM x 9 Minutes 1)DB Bench Press x Max Reps 2)3-5 Pullup Negatives (4 count descent) 3)Rest L1: 70/50, C2B Negative L2: 50/35, Pullup Negative L3: 35/25, Band assisted Negative L4: 20/15, Tempo Ring Row Metcon: For Time: 18 Minute Cap: Buy In:  1,000/750M Row -Then- 4 Rounds: 15 Russian Swings...Read More