Strength: EMOM 12 min.

min 1: 4-10 dips

min 2: 40 seconds wall sit

min 3: 3-4 negative pull-up (as slow as possible)

WOD: 4 rounds for time (12 minutes time cap.)

20 kettlebell goblet squat (55/35)

15 double dumbbell power clean (45/35)

10 toes to bar

Conditioning/Core: For time (in teams of 2)

150 cal. row

athlete a rows

athlete b holds plank