WOD:

Pendlay Row (5 reps @ 30X1 x 5 sets rest 2m30)
on rest perform 15 standing Lat Pull downs (1st option in video)

https://www.youtube.com/watch?v=Rsw9rNCvnZo

Metcon (AMRAP – Reps)
EMOM x 15 min
1st min: 10 HR Burpees
2nd min: :30 Max Calorie Airbike
3rd min: 10 CTB

Rx+ 5 Bar Muscle ups
**Score is all 5 rounds of Calories added together— keep track on board during workout**