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

12 Pushups

9 Toes 2 Bar

Cash Out: 400 Meter KB Carry (Any Style)

*Start half the class on the carry as needed

L1: 1,250/1,00M Row, 21-15-9, 52/35, Ring Pushups

L2: 52/35, Pushups

L3: 35/25, Box Pushups, Toes 2 Target/Knees to Chest

L4: 25/20, Box Pushups, 15 Situps