WOD:
EMOM 30:00
Minute 1: 15cal/12cal Row
Minute 2: 5 Strict pull-ups + 5 kipping pull-ups
Minute 3: 5 Thrusters (155lbs/105lbs)
**Notes This is a long duration workout where volume accumulates gradually over the course of 30:00. The row efforts should be submaximal and be completed in under 0:50. The pull-up complex should be able to be completed unbroken on at least the first 3-5 rounds. The load on the thruster is moderate, where 5 reps should be challenging but able to be completed unbroken.
