WOD 1.Warm Up: 3 min bike + Prep. 2. EMOM x 10-12 1st:Strict pull ups/neg. Pull ups/…

WOD

1.Warm Up:
3 min bike
+
Prep.

2. EMOM x 10-12
1st:Strict pull ups/neg. Pull ups/ ring rows
2nd: 20-30 front plank

3. Conditioning :
EMOM x 20-24
1st: 40 sec. Bike
2nd: 40 sec. Row
3rd: 40 sec. Double Unders
4th: 40 sec. Easy running