Warm Up:  2 Rounds 

• 5 cal bike 

• 10 Db Goodmornings 

• 15 Band Pull Aparts 

• 20 pass Thu  

4 sets: 

• Max Banded or Strict Pull Ups 
  *superset with 20 banded face pulls 
  **goal is 8-12 pull ups; use same band for face pulls 
  *** scale heavy lat pull downs for banded pull ups 

EMOM x 12 

1. 225/175m Row 

2. 15 Ring Rows 

3. 15 Ball Slams 

Cashout: Complete one round every 1:30 for 5 rounds 

• 10 Sit Up

• 15 R-Swist 

• 20 Flutter