Strength
EMOM x 15, alt:
Min 1: 5 bench press
Min 2: 3 weighted pull ups
Min 3: Rest
For both movements, you may choose to build or stay at the same weight.
For pull ups, scale to unweighted strict pull ups or seated ring pull ups.
Conditioning —> Murph Prep
For Time:
Buy In: 550 M run
into 7 rounds:
5 pull ups
10 push ups
15 air squats
Cash Out: 550 M run
*15 minute time cap