Pull-Ups; Handstand Push Ups; Chin Ups; Push Ups; Double Unders; Toes to bar; Row; Barbell Row; Weighted Step Ups

Strength: 

1. 1 attempt of Max reps of strict Pull-Ups
2. 1 attempt of Max reps of Handstand Push-Ups
3. 1 attempt sub-max reps of strict Chin-Ups
4. 1 attempt of Max reps of Push ups

** Rest as much as needed between movements

Metcon

20:00 EMOM alternating movements every minute:

• 40 double unders
• 15/12 toes to bar
• 10 calorie row
• 15 barbell rows (135,95)
• weighted step ups (24,20) (45,25)

** Work should not exceed :40.