A. Warm Up
Work through the following:
Row/bike/run or skip for 2-3 minutes, then
10 Walking good morning steps
10 Lateral Lunges
10 Ring Rows
With remaining time in 20 minute window, play with some skills.
B. Weighted Pull Ups (8 x 2)
EMOM x 8 minutes. Add weight if able. If you dont have pull-ups perform weighted negatives or regular.
C. Metcon (5 Rounds for Time)
5 Sets for time:
10 Front Squats from rack. You choose the weight. Try to rest 1:1