Every 2 Minutes for 10 Minutes|
10 Scap Pull ups|
10 Push Ups
In the remaining time, C2 Machine for Calories*
Work up to find your MetCon pace in the warm up

Strength
Bench press
7 sets of 3
Start at 70 percent and build up

Wod
AMRAP 10 Minutes
12/10 Calorie Row or C2 Machine
12 Unbroken Wallballs 20/14lbs

Feel: Cardio
Pacing: Sustain
Target Score: 6+ Rounds (faster than 1 round every 2 minutes)
Firebreather Score: EMOM or Faster (can anyone do it?)