Strength/Conditioning:

EMOM 12 Min:

Odd: Max rep Single Under/Max rep Double Under/Max rep Double Under attempt

Even: 5-7 Strict Pull-up

         10-12 Jumping Pull-up/Ring row

WOD: AMRAP 20 Min:

Min 1: Max cal. Row

Min 2: Max rep. Air Squat

Min 3: Max rep Burpee

Min 4: rest