A) 12 minute alt. EMOM:
1) 5-15 kipping pull-ups *Modify to high kipping swings or 30 secs kipping pull-up practice
2) 2-4 wall walks *Modify to partial wall walk
3) 6-8 strict pull-ups *Modify to banded strict or challenging ring row
4) rest
B) I-go-you go with a partner for 7 rounds each (14 total):
250m row + 8 lateral burpees over erg
*25 minute time cap
*Scaling option: regular burpees, cut row to 200m if can’t maintain under 2:15 pace
.jpg)
