Strength
3 SETS
:30 Pronated Active Hang (palms up)-
:30 Rest-
:30 Supinated Active Hang (palms down)
-:30 Rest-
1:00 Mixed Grip Hold*
-1:00 Rest b/t Sets-

*One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands.
(Score is Weight)

WOD
EMOM x 16 MINUTES
MIN 1 - :45 KB Goblet Reverse Lunges 55#/35#
MIN 2 - :45 Single DB Hollow Body Flutter Kicks 50#/35#
MIN 3 - :45 Single DB Front Rack Step-Ups 24"/20"*
MIN 4 - :45 Mixed Grip Hold**

*Single DB optional.
**Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.
(Score is Reps)