4 Rounds for Quality
:30 Seconds ME HSPU
:30 Seconds Chin over bar chin up hold (scale hanging hold)
:30 Seconds ME V-UPs
:30 Seconds Rest
Then
4 Rounds
8 Renegade Rows**
12 HPC 135/95
24 alternating steps ups w/bar in front rack*
*thigh should be no higher than parallel to floor when you are stepping up.
**1 Renegade Row is 1 hand release pushup. At lock out remove 1 hand from the floor and touch your chest and return it to the floor. Alternate the hand touching the chest each rep. These are not weighted.