A. EMOTM 16 min:

1. 5 pausing strict HSPU  from a box.  Pause :02 sec in the bottom after each rep to  ensure tension remains in the  SHOULDER. Elevate hands with  plates if needed.

2. 5 pausing strict ring, bar, or  bench dips (pause :02 seconds at the bottom)

3. 5 pausing strict pull ups  (pause :02 at the bottom)

4. Rest 

B1. Partner workout: 16 EMOTM

This: Calories on bike/ rower

That: 6 T2B or 3 T2B-pull ups +2 Wall walk ups

+ No push-up burpee in time remaining of the minute.

partner A row/ bike

partner B t2b, wall walk up