30:00 Running Clock
Part A
10 Minute EMOM
M1) 8-12 Strict HSPU
M2) 40-60 Dubz
Rest 5:00
Part B
AMRAP 15
10 Strict Pullups
20 V Ups
30/24 Cal Row
Strict HSPU Scales:
Kipping to Pound Pads with controlled Eccentric
Strict to 1 AbMat
HEAVY DB Push Press
Online Programming: 150x Home Workout Episode 9
https://www.youtube.com/watch?v=1ruWnQMYcjg