STRENGTH

EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
Minute 3: 10/6 Strict Pull-ups

METCON 

GOAT WOD:
EMOM 12:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work

EXTRA CREDIT

DB Pull-overs: 4 x 10. Rest 60s.
*between sets complete 10-15 Banded Hammer Curls