Pick one:

1. Strict UB Banded Pull-ups – 3×15
2. Max UB Strict Pull-ups (remember your #)
3. 1RM Weighted Strict Pull-up (remember your weight)

Then,

EMOTM 8

Odd – 15 Pull-ups

Even – 15 Thrusters (95/65)

Then,

EMOTM 12

Min 1 – Sprint 200ft

Min 2 – Sprint 100m

Min 3 – Sprint 200m

“Noble deeds that are concealed are the most esteemed.” – Blaise Pascal