A. EMOTM 16 min:

1. 3-4 Eccentric HS lowers from the wall (:03 second lower). Kick back up if can.

2. 8 strict dips (ring, bar, bench) add weight as needed.

3. 8 per side renegade rows

4. Rest 

B. 15 min AMRAP @ 80% effort:

10-15 C2B pull ups* 

10-15 strict HSPU*

40/32 cal Row or 28/22 cal AB

** *Pick a total number that you  can perform in 2-3 sets consistently ecah round **Record fastest and slowest Row or AB for the AMRAP. Focus less on how many rounds you get and on pace consistency on the row or bike.