A) 12 minute alt gymnastics strength EMOM (4 rounds):
1) 8-10 bandy straight arm lat pull-downs (slight pause at bottom of each rep)
2) 5-10 strict pull-ups
3) 8-10 barbell bent over rows (135/95lb)
*Modify to banded strict pull-up or 3-4 pull-up negatives (start at top and slowly lower down to hanging)
B) Every 3 minutes for 30 minutes alternate between 1 and 2 (5 rounds each):
1) Run 200m + 10 burpees
2) Run 200m + 35 double unders (Rx+: 50 double unders)
*Modify to 50 single unders
**Scaling option: 150m run
***Goal is 1:15-1:45 rest
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