Strength
EMOMx15
Min 1: unbroken ring row
Min 2: 3 TG sit up, 1 TGU each side
Min 3: 6ea db/kb bent over row
Min 4: rest
Metcon
48-24-12-24-48
kb swing 53/35
12-8-6-8-12
pull up
*50 double unders after each round
Accessory
2x
15 band pull aparts
60 second hollow hold