Monday November 22nd:

Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

AMRAP 15:00 FOR QUALITY
3-5 Strict Pull-ups
6-8 toes to bar
10 calorie bike

For time:
6 rounds for time
3 BMU / 5 chest to bar
8 calorie row

Rest 3:00

4 rounds for time
4 bmu / 6 chest to bar
10 calorie row

Rest 2:00

2 rounds for time
5 bmu / 8 chest to bar
12 calorie row

OPTIONAL ACCESSORY
3 sets
20 GHDSU
20 deficit push ups