A) 12 minute alt EMOM:
1) 5 strict pull-ups or strict CTB pull-ups with 1 sec pause in hang
2) 10 bandy lat pull downs with 1 sec pause at hips
3) 5 kipping pull-ups or CTB pull-ups or bar muscle ups
B) Every 2 minutes for 20 minutes:
250m/225m row
*Try to keep all row intervals within 3 seconds of each other
