Bodyweight Strength
15 minutes to complete 2 rounds of the following (move with purpose, quality movement, rest as needed):
10 MU Transitions
10 Dips
10 Ring Rows (feet up)
3×20 sec L-Sit (accumulate 1 minute)
1 Legless Rope Climb or 1 Rope Climb
Conditioning
EMOM 14 minutes, alternating:
Odds: X Calorie Row
Evens: X Wall Ball Shots (20/14 to 10’/9′)
where X = 12**
Record TOTAL REPS (e.g., if you perform Rx, 12 reps X 14 min = 128 reps)
**Scale this number up OR down as appropriately challenging, but choose a number you can hold for the ENTIRE set (both movements at SAME number).**