A) 12 minute alt. gymnastics EMOM:
1) 5 strict pull-ups with slow negative
2) 10 straight arm banded lat pull downs
3) 5-10 kipping pull-ups or CTB pull-ups (modify to 5-10 high kipping swings)
B) Every 6 minutes for 24 minutes:
1000m row
*Try to keep all rows within 10 seconds of each other
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