Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
Workout
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Row
*Athlete choice each round on Strict or C2B Pull-Ups