10min Alt EMOM:
Odd: 30sec Goblet Step-ups
Even: ME UB Strict Pull-ups
*Goblet step-ups are for strength here. Box height should be near knee cap to promote good mechanics. Push the weight, but keep the reps strict with good form. No score. Complete at least 5 pull-ups per set.
*Athlete chooses KB or DB weight. 1+1 first min. 2+2 second. Etc. 14min cap. Score is total rounds completed successfully. Record KB/DB weight in comments.