Strength Training:
EMOM 6 Minutes-
Odd: 30sec Hollow Rock
Even: 1-3 Pull-ups OR Ring Row Negatives

Metabolic Conditioning:
For Time-
30 Dumbbell Squats (35/20)
1 Rope Climb
30 Box Jumps (24″/20″)
1 Rope Climb
30 Hand Release Pushups
2 Rope Climbs
30 Weighted Situps (35/20)
2 Rope Climbs
30 Dumbbell Squats