Conditioning: 

Rowing

EMOM 12 Min.

Min 1: 30 seconds on 30 seconds off

Min 2: 40 seconds on 20 seconds off

Min 3: 50 seconds on 10 seconds off

WOD: 5 Rounds for Time

15 Pull-up

20 Dumbbell step-up (alternate)(45/35)

15 Toes to bar

9 Overhead Squat (40/25)