Strength:-
3 rounds
8 Seated KB Z Press
10 Barbell bicep curls
12 Banded lat pull downs
Metcon:-
EMOM for 16 minutes
1 – 8 Chest to bar pull ups
2 – 12 / 15 Cal Assault Bike*
3 – 8 Devils press @ 2 x 22.5/15kg
4 – 20 Medball Russian Twists