STRENGTH:  Strict horizontal pull 6-8 Reps OTMEM (on the minute every minute)
Vertical Ring Row
False Grip Ring Row (feet elevated)
Strict M-up (1-3 reps)
x 10mins

WOD: (Gone in 60 seconds)

45 seconds on/ 15 seconds off-
Max Effort Bike
Max Effort Pull-ups
D-unders
Rest

x 4 Rds

L1- CTBs
L2- Body Weight Pull-ups
L3- Banded or BW, Singles

15mins

rest 3mins

Buy Out
3 sets of 12-15 DB Bicep Curls on 2mins, mobility between sets

24mins”