Workout of the day

1) Pull-ups: 5 x 4, keep sets unbroken and rest as needed (add weight if possible)

Move
Alternating EMOM:
Calorie Row (Or Bike)
Wallballs (Or Air/Goblet Squats)
Rest

2) “Fast Break”
10 RFT:
15/12 Cal Row
15 Wallballs @ 20/14
Rest 1:00 Between Rounds

Stimulus

1) Build to a heavy set of 4 weighted pull-ups or choose a scaling that allows for 4 challenging reps to be maintained unbroken. If working on strict pull-ups, you can kip up and slowly lower down but must pause at the top and be in good position

2) Meant to be a fast workout, scale weight or height of wallballs and aim for unbroken sets. 1 Minute of rest will not be enough to fully recover from max effort, come out at 85% and hang on for 10 rounds