Strength: Push Press 5x5x3x3x3
16 Minute EMOM
Odd Minute: 20 Double Unders & 7 Chest to Bar Pull-Ups
Even: 200m Row/15 cal airdyne
Protect your hands. If you are close to tearing please modify the movement with the coach before any hands tear. If you don't have Chest to bar pull-ups, do regular, if you don't have regular then use bands and do strict banded pull-ups and increase your strength. Be smart and scale appropriately.