STRENGTH: Strict Pull-up OTMEM x 10mins
Choose a version you can do 3-5 reps with on first set-
Ring M-up (1-3 reps)
-Bodyweight
Banded

WOD: (On It!)

“On 2mins-

200m Run
20 TTBs
20/15 Cals Bike

x 3 Rds

L1- Rx
L2- 150m Run, 15 knees to chest, 15/12 Cals Bike
L3- 200m Row, 12 knee raise or roll-ups, 12/9 cals on bike

18mins