Warm-up:
EMOM 12, alternating:
a) 5 Stationary Inchworms
b) 3-5 Strict Pullups OR Assisted Pullups
c) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
Strength:
Press 8RM, then 90%x8x3
Notes
Full stop at the bottom of each rep, no bouncing off the shoulders.
WOD:
5 Rounds For Time:
3 Rope Climbs, 15′ Ascent
15 Calories Assault Bike OR Row
TIMECAP: 16:00
Extra Work: 3 Mile Progression Run
Mile 1 @ 6
Mile 2 @ 7
Mile 3 @ 8