Warm Up: 6 Mins
2 Rounds, :30 Each
Pull Aparts
Burpees
Kip Swings
Push Ups
Then 1:00 / Side LAX Chest

Strength: 12 Mins
12 Min EMOM
Min 1: 8-10 Bench Press @ 70%
Min 2: Rest
Min 3: 10-18 Pull Ups or C2B *Increase 1 rep from last week
Min 4: Rest

Metcon: 20 Mins
Every 5:00 x 4 Rounds
4 Ring Muscle Ups or 8 Pull Ups / C2B
10 Lateral Bar Over Burpees
12 Push Press 95/65
20/16 Cal Row or Bike
*After completing the round, rest until next round starts. 4:00 Cap for each round.