Strength
EMOM for 9 minutes
Min 1: 4-6 ea DB front rack step ups
Min 2: 6-8 ea seated DB 1 arm shoulder press
Min 3: :30s strict pull ups
Back Squat 4x12
Choose a load between 60-70% and go ham for all 4 sets
E3MOM for 4 rds
WOD 1
Tabata push ups
8x:20s work, :10s rest
Scaled: incline on box/bar
Scale up: true push ups https://www.youtube.com/watch?v=D53efHjhAeY (use a box for the feet of a similar height and no weight for those doing true push ups)
WOD 2
Tabata Ring Rows
8x:20s work, :10s rest