Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

6 rounds, rest 1 minute between rounds

• 6 x Strict Pullups
• 4 x Strict Pullups @ 10kg
• 2 x Strict Pullup @ 20kg
• 2 x Strict Pullup @ 20kg
• 4 x Strict Pullups @ 10kg
• 6 x Strict Pullups

Then 3 rounds for time

• 10 x TRX Tricep Extensions
• 10 x TRX Reverse Rows
• Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

• Minute 1 – 15 Second L-Sit
• Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
• Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.