A) 12 minute alt EMOM (4 rounds):
1) 10 bandy straight arm lat pulldowns (slight pause at bottom of each rep)
2) 5 strict tempo pull-ups (1 second pause at top and bottom)
3) 8-10 barbell supinated grip bent over rows (135/95lb)
*Modify pull-ups to 3 reps of jump to chin over bar and slow 3 second negative
B) For time:
500m row
100m kb farmers carry (2x53/35lb)
30 double kb deadlifts
15 toes to bar
20 double kb deadlifts
15 toes to bar
10 double kb deadlifts
15 toes to bar
100m farmers carry
500m row
*17 minute time cap
