Warm-Up

3 Sets:

20 Cal Row or 20 Cal Bike

Then,

3 Sets:

:10 Bar Hang
10 Lunges
10 Mountain Climbers

WOD

EMOM for 24 Minute (8 Sets):

Minute 1 – DB Box Step-Overs x 8 Reps 45/25 20″
Minute 2 – Supine Barbell Row x 6 Reps
Minute 3 – Strict Pull-Ups x 5-7 Reps