Warmup

2 rounds:
2 min bike
10 Barbell upright row (narrow grip)
10 barbell curls
10 medball cleans
15 abmat sit-ups

Metcon - 1/17/2019 - Metcon

3 rounds (Rx)
5 strict hspu
15/12 cal bike
rest 2 min
3 rounds (Scaled)
5 hspu with uneven hands or box push-ups
12/10 cal bike
rest 2 min

Strength - 1/17/2019 - Strength

Pull-ups (Rx)
6 sets
6-10 strict pull-ups (Stay consistent)
rest exactly 2 mins between
Pull-ups (Scaled)
use a band