480sec x 2

Strength

9min EMOM

min1: 7 strict press (from the floor)
min2: 2-5 Pull-ups or C2B
min3: 3-5 T2A or T2B

MetCon

8min AMRAP's

FITNESS
8min AMRAP
2, 4, 6, 8, 10, 12 . . .
Ring Rows
Alt Box Step Ups 24/20

Rest 4min

8min AMRAP
2, 4, 6, 8, 10, 12 . . .
Hanging Knee Raises
Box Jump Overs or Step Overs 24/20

PERF / COMP
8min AMRAP
2, 4, 6, 8, 10, 12 . . .
Pull-ups
Alt Box Step Ups 50/35 to 24/20

Rest 4min

8min AMRAP
2, 4, 6, 8, 10, 12 . . .
T2B
Box Jump Overs 30/24